Duration 10:5

Build more muscle & strength with the Rep Goal System

by Massive Iron - Steve Shaw

66 453 watched

2.5 K

Published 21 Jul 2014

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Tags

Bodybuilding

Powerlifting

Muscle building

Strength training

Workouts

Comments - 158

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@DragonSlayer-tg5mk5 years ago Thank you! This system has removed my sticking points! I am 60 years old and have been doing martial arts and lifting weights most of my life. I id="hidden1" thought that i was no longer getting stronger due to my age and i had also lost a lot of strength over the last 15 years. I have been using your system for about three months and i make progress in every single workout! I manage to add reps and or weight every workout. I have gained back much of the strength that i have lost over the last 15 years. I can not thank you enough and i fully intend to purchase your book. Once again, thanks a million! You rock!. ...Expand 65
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@arthurlloyd51654 years ago This system has by far been the simplest and most sustainable approach i have used to make sure im am using appropriate progressive overload and helped my gains tremendously over the last six months, thanks! 12
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@Savage_tlnt63 years ago 2021 and the rep goal system is still kicking ass. 8
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@daleg.96739 years ago I' m going to try this on my next workout. And i already know what will happen. I' ll get a lot of reps on the first set, considerably less on the . ...Expand 23
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@JoCaMystaCain11 months ago I do something very similar to this, and it really does make working out feel less like work and more fun and intuitive. I pick a rep goal (usually 30 ill increase the weights only when i can hit the rep goal within 1-3 sets. I feel like this way combines lower rep strength sets into hypertrophy training.
it takes a lot longer to progress in weights, but it sure milks all the gains possible out of each increment. ...Expand 3
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@shortgorilla205710 years ago This is almost exactly the program i' ve started doing for myself. Very cool to see this video. Glad to know i' m on the right track. 17
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@ryolacap6 years ago I did something like this, best i ever looked. Mine was mandatory weight increases then i would add sets to get to my total reps. Up to 6 sets then i would reset to 3 set with a bit more weight. 17
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@_solo_175 years ago I love how this system is laid out and gives me something to work towards. Will give this a try today and see how it goes. Thank you very much brother. 3
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@30Reto6 years ago Thats real life training, and its what works. I have done it for some time. Excellent progress! Thank you, steve. 2
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@blackgoatmetal9 months ago Rep goal system is explained greatly, thank you! This system might rotates well with dynamic double progression, for example, when you hit highest rep . ...Expand
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@patforpatrick2 years ago Excellent approach to training. This is what im doing right now and it allows me to make consistent progress without mandatory weight increases before i can even handle it.
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@yuval40010 years ago That system helped me alot now i know exactly when to increase the weight
tnx. 33
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@chris23294 years ago Perfect.
beautiful system.
thanks steve.
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@4um3607 years ago This system is very useful, especially when you are stuck with a certain weight. 2
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@Prince-vw5hl7 years ago This is the best way to progress hands down. Man where was this advice 2 years ago. I wosh i had used this.
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@nicholasrachuna9039 years ago This i a simple yet brilliant way to optimize ones volume and intensity. Nice work bother!
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@danceandlive21384 years ago Sometimes you just ask yourself, how didn' t i think of this before? This is genius! I' ve implemented this way of training, thanks a lot man!
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@CapyDiff7 years ago Definitely will buy the book for the exercise selections.
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@Smokinbonez6 years ago I like this it' s not about numbers or getting stuck on a grid -it' s about listening to your body.
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@ollvi5 years ago This is awesome system! I can get everything out of each set with this system. 2
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@dethdrummer889 years ago This is absolutely brilliant! Gonna give it a try next week!
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@balintlosonci35782 years ago I' ll give it a shot, very logical, tackles the motivation part of it as well but does not put you under too much pressure during an individual set. i' ll add a small modification: if the progress stalls meaning for example if the rep goal is 25 and the previous workout i hit 22 than if i fail again in the 3rd set at a total volume of 22 than, a rest pause style i still make one additional rep after a 14 sec mini break to have progress by all means. Anyway i love rest pause or myo reps. ...Expand
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@samriddhadam19757 years ago Actually i do this type training. But i dont knw the science. Now i get it. And i hv experience of dsbeneficial. 1
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@izrealtruefelicis33095 years ago I really needed this because i just went down 30 lbs on all my lifts since my cut and ive been confused. Now i have a solution. Thanks. 2
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@skyeharrison48656 years ago Im a literal noob to weight lifting and fitness, this channel and video has me sold on using this technique. Is there a book? I thought he mentioned one in the beginning and end. 2
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@marreropablo74105 years ago I think they call this double progression. Some increase reps then weight. Some people increase sets then weight. Maybe theres a way to do all 3 at once for even slower gradual linear progression. 1
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@TheTektronik6 years ago I' ll give this one a shot thanks for this rep goal system.
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@facubozzi73952 years ago How do you calculate your rep goal? In another video you said you should do your rep range average * sets and add 5 reps. In this video you used 3x10 as why did you set 25 reps as the goal here?. ...Expand 1
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@NSSTalks10 years ago I do something similar on squats atm. I do a set of 5-10 reps with weight that is no less than a true 10rm. I then do paused squats for 3x3 after high . ...Expand
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@TheRazosvg10 years ago Fuzzy hair! Also. Good content. This is a really awesome approach to progression. I' ll be modifying my 3x5 to incorporate this approach. 2
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@kevinguzda77607 years ago Steve, great video. I love your stuff, although i am currently starting using the 5/3/1 program but i' d like to use this set/rep protocol on my close . ...Expand
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@jays09096 years ago The time between sets is the most important thing. 2 min rest compared to 4 min. I guess if the variable of time between sets is the same each time than it still works. 3
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@FasterTheDragster5 years ago I like this rep goal easy, it' s fun and it does help!
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@PittPenguin5 years ago Hi there,
quick question. During workouts i sip water, but after a workout i can lose a lot of water through sweating. Would you recommend a id="hidden16" electrolyte tablet dissolved in water straight after a heavy workout - to ensure full replenishment of electrolytes? Many thanks. ...Expand
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@wazzad13116 years ago I will give this a go. I tried 8x8, bored to tears. This makes more sense to me for progression.
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@sameoldstory63477 years ago Hi steve, i bought your book and i' m using the rep goal system. Actually i am a competitor in crossfit, small scale national level belgium, and i use . ...Expand 1
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@babakopoulo3 years ago But what about split and frequency of training by using this program. Give some extra infos if possible sir.
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@richieavella87789 years ago You recommend this progression over percentage based progressions?
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@splatterman40745 years ago I tried the rep goal system and i, m progressing! A lot! Is hard, is very easy to achieve and works beautifull.
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@Leonsanti934 years ago Would it be wise to incorporate super/drop sets into this system?
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@dontreadmyname43964 years ago What about multiple exercises hitting the same muscle group in the same day? Or we do this only for compounds and then do some blood pumping. 4
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@distributedcake6 years ago Can this be applied to static holds such as planks?
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@boxerfencer8 years ago Sounds like the reverse of what i had a young man, which was. If i was working in the 8-12 range, i' d hit low within the range to conserve energy . ...Expand
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@TigerOscar784 years ago I applied this concept the past three workout session and i feel with a better sense of direction and goal. I like it.
does anyone know if this method can achieve hypertrophy and progressive overload?
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@DragonSlayer-tg5mk5 years ago I clicked the link to purchase your book and it said site can' t be reached?
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@dragondynastywarrior5065 years ago Where does the number 25 come from? I know its just an example, but how do you just decide that 25 is the number for the rep goal? Is it arbitrary? Why . ...Expand 5
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@Drowsong9 years ago So what' s your take on grinder reps? Are you saying to do them?
or do you stop beforethe grinder rep (since sometimes grinder reps end up being failed reps) 5
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@racerx25807 years ago Can this be done as dup? For example on bench using a training max; mon 80% wed 70% fri 60% then i set a rep goal for each day. Like 16 reps on mon, 24 . ...Expand
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@alexandruradudragos14345 years ago Hey steve. I have a question. English is not my native language and i get confused when i hear training plan, workout plan, routine etc. Is there a diffrence? . ...Expand
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@NinjaF3vr4 years ago Lets say 200lbs is 80% of my 1rm for bench. If i want to train in more of a hypertrophy range, could i drop my working set down by 10-15% and increase my rep goal by 10-15%
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@donnyforreal59778 years ago How do you set the rep range. I can do to little or not enough.
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@chandlerhaagsma7092 years ago Hey steve thank you so much. Im wondering if you think it would be a good idea have one day where my rep goal is less reps and one day my rep goal is more reps? Or do you recommend having all days as the same rep goal?
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@dunky196910 years ago Would you start this program around 65-70%
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@jnal218 years ago How do warmups play into this? Do the warmup sets count as active sets? Or are warmups even needed?
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@juliushenriksson85028 years ago If you want to bench multipel times a week, will this system still work effectively?
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@hugodraws6 years ago I should bench only once a week? I am awith 154lb, yeah, weak twig) so what i' m trying is to squat and deadlift 2 times a and bench and row 3 times a week, following a system like this one. But using 5 sets of as much reps i can. Won' t once a week be too little?. ...Expand
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@dontreadmyname43964 years ago Idk how i didn' t find this video long ago.
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@Froto19764 years ago So the goal is completely up to me? What should the goal be ( rough estimate of course) thanks.
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@dapro11008 years ago Better progression protocol than kinobody. Thanx!
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@beaucarpenter46883 years ago I' m just starting. How many sets of bench? Is 7 sets good.
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@mdd19635 years ago Going to near failure on every set, even if only 3 sets, is actually fairly stressful. I seemed to make better progress with just one set to failure, id="hidden27" such as in 5, 3, 1. Naturally, everyone' s recovery ability is different. ...Expand
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@peterk35565 years ago So this system can build me muscle with weighted pull ups? 1
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@SinnedNogara7 years ago So far this rep goal system has been helping me set prs but lets say i' m doing 4 sets with a goal of 30 reps. If i plateau should i add another set . ...Expand 3
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@Kruzzzer6664 years ago Yo! I have access to 2 dumbbells each of 20 kg can i make progress using your system by only increasing the number of repetitions? I' m not looking . ...Expand
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@Jackman771005 years ago Wow this is interesting. I' ve only ever done 5x5s, is 25 reps on the bench even realistic? That seems super high for 3 sets.
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@Lado936 years ago It is good but what about intensity with i should start first set? 80-70-60% of 1rm? This isnt too specific what if i can do 15x200 thats completly low . ...Expand
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@BX02074 years ago 3 exercises with the same weight is wrong. Third set is lost.