New to low rep sets? Start HERE
- Jake Hicks
- Mar 2
- 8 min read
Updated: Mar 3
A lot of people get very interested in implementing the low rep set concept when they hear the logic behind it. But with anything new, you may have a lot of questions. Below I will answer ALL the most common questions and provide some concrete takeaways for you to use.
The concept of low rep sets is very simple. Most people are used to doing 3x10. That's 3 sets for 10 reps. Or 3x8, 3x12 or any other traditional rep schemes. The low rep set model is the exact opposite. 10x3 (10 sets of 3 reps), 8x3 etc. It's the SAME amount of reps, but it will allow you to use MUCH more total weight. Along with this you get MUCH shorter set durations, higher degrees of intent, and much less fatigue. All of which I'll go through and break it down for you.
Tonnage
Tonnage simply refers to the total weight lifted. You simply count all the pounds you lifted. Example, using 3x10, you may use 135 lbs for all 3 sets. That would be 135x30= 4,050 lbs. Tonnage is a good measure of total work. If you flip it to low rep sets for 10x3 using about 185 lbs, that would be 185x30= 5,550 lbs. Obviously that's a higher work load than the traditional 3x10 model. Lifting more total weight would align with lifting more weight more often which is advantageous for strength. Tonnage is a good number to look at when you start using low rep sets, because you can now have 24, 30 and even 36 total rep tonnage PRs.
What exercises should you use?
Low rep sets are aligned with compound exercises, which includes multi joint exercises such as squat, bench, deadlift and any other barbell and dumbbell exercise. You are simply aligning mechanical tension with the optimal strength curves, which is the ascending or descending strength curve. An ascending strength curve describes a pattern in resistance training where the exercise becomes progressively easier as you move through the concentric phase. Think of the bench press, where it gets easier as you push further away from your body. A descending strength curve refers to exercises where the resistance feels harder as you near full flexion.
Exercise examples for ascending strength curves
Back Squat
Front Squat
Bench Press
Incline Bench Press
Overhead Press Variations
DB Bench Press Variations
Bulgarian Split Squats
Lunges
Examples of exercises that align with a descending strength curve
Exercises that have a bell curve, I do not believe are the best for low rep sets and I believe they are better for longer set durations and higher rep ranges for metabolic stress. Examples of exercises that fit into this category below.
There can be some nuanced arguments, but generally the above will hold true. The take away for me, is to not mix low rep sets to bell curved exercises, due to the nature of the biomechanics I don't believe it aligns with low rep sets.
* I also believe if you are not proficient in the exercise or lack strength, the descending exercises can be difficult to use for lower rep sets and you may be better off using higher rep sets until you can improve and progress
How much weight should you use? I really don't like using percentages, but I'm going to offer some as starting points, and then give you conditions that will trump the suggested percentages. The goal of low rep sets is to really use 80% or more for all of your reps. Ultimately you weight selections come down to your ability, attitude and appettite.
Sets of 6 start at 65% Sets of 4 start at 70% Sets of 3 start at 75% Sets of 2 start at 80% Sets of 1 start at 85%
Notice I said "START AT", not stay at. After that, rely on these conditions
Why do those conditions exist? You want to avoid too heavy too soon. You're avoiding taking on too much fatigue that will inhibit your ability to complete all the sets. Remember type II fibers do fatigue faster so timing of the fatigue matters a lot. Think of it like this, stick your finger in a flame of a candle. But not too long, remove your finger before it actually burns. Fatigue limits motor recruitment, this takes a little time recalibrating but in the long run it will pay off.
Exception- The last set you can break any and all the rules. I don't prefer failed reps, but you can pause at the top, push through sticky reps etc because it's the last set and you don't need to repeat it. Often times changing the exercise is enough that the fatigue a top set might accumulate doesn't matter as much. And I do promote top sets every session as the last set of on exercise every day. Some days you PR, and others you may only have 90% to give, so even hitting your 90% would be 100% for that day. Training is supposed to have ups and downs. You might think a stead incline and improvement each week is the way right? No, maybe for a little bit but the ups and downs are needed and should be expected. The visual below is a good reminder that we NEED the downs. |
More reps near failure
It's not just about lifting more weight, but it's also about lifting more reps in the proximity of failure. Most people agree the reps near failure matter most! Look at it this way, in a set of 10 reps, the last 3 might be close to failure but what about the first 7? Why not add weight and just do the last 3 reps near failure? That's what you're doing with low rep sets. Eliminating the junk volume and spending more time on the reps that matter most. On the topic of failure, I think it's important to redefine failure. Failure is not physically failing to do a single rep when you're using low rep sets. It is my opinion that it's much sooner than that. We are training to target those type II fibers that are stronger and more explosive, but remember they also fatigue much faster and I think the movement your performance starts to drop you can't afford too many failing reps because you will accumulate too much fatigue. Think of sprinting, are you gonna sprint half mile? Why not? Can you technically run a half mile? Sure but are you still training sprints by doing that? And still training those type II fibers?? No. Simply put, we don't want to push through too many failing reps, which is EXACTLY what following those 2 conditions I laid out earlier will help you do.
Exception- There are always exceptions, this one has to do with bodybuilding movements categorized as single joint movements like a bicep curl, lateral raise, reverse fly etc. I would argue, as I have in the past, that they are more aligned with type I muscle fibers as well as higher rep sets for metabolic stress or sarcoplasmic hypertrophy. For these type exercises and sets, I do think training to literal failure is still useful, just not on the low rep set compound exercises.
What about time under tension?
I read your mind I know. Low rep sets is going to yield MORE tension for at least the same amount of time you just have to accumulate it over more sets. But I would argue the heavier weights paired with the intent to perform yields MUCH greater tension per set and ultimately much more total tension. The tension from low output sets of 10 are really just draining your contractile abilities, glycogen and other resources you need to build muscle with no real return of investment. You ever been to Chucky Cheese?? You know those big items on the top shelf?? That's what you want to spend your "tickets" on rather buy a much of those cheap low cost items in the glass.
How much rest between sets?
Don't lie you been thinking about this question the minute you started reading this whole thing. It's a simple answer, you rest as long as you need. These sets are performance based, which requires HIGH quality reps. Would you run sprints before you were fully recovered? And if you did, would you still be training sprints and creating good habits? Much like my sprinting analogy earlier with sprinting a half mile, no you would be changing the physiology of the task in a way that's not intended. If you follow the conditions I laid out earlier, the earlier sets might only take 60 seconds rest. As you progress through you might need 2 minutes, and it the very most 3 minutes. I think if you need longer than 3 minutes you are probably over reaching and using too much weight OR you're trainability may be low. Just being honest, and there's nothing wrong with that, my advice would just be to commit to these minimal time constraints and your body will acclimate over time.
Isn't this going to take too long?
If this type training aligns with your goals, then I personally don't care how long it takes, because it takes what it takes. And if something has been proven effective and I get results better than other methods then for me I'm in even if it did require a bit more time to implement. But also in all fairness this type of training is meant to REPLACE other exercises that may just be junk volume. And depending on your goals, you'd be committing to ONE exercise each session for a 60 minutes session, OR if you're like me I'm using low rep sets on 3 exercises per session and it would take about 75-90 minutes to complete.
Can you do low rep sets on machines?
Yes and no. If you are truly looking to be as big and strong as possible you are going to need free weights. Free weights create more mechanical tension and require more motor recruitment since YOU yourself have to provide stability within the exercise. Machines on the other hand, stabilize for you and most machines create mechanical advantages in the form of levers, pulleys, cams and variable resistance, inclined planes, counterweights and balance, friction reduction, or even fixed motion paths. I'm not saying these are bad things, I'm simply saying machines would not satisfy the extreme as well as free weights. That's my opinion and a debate for another day. I know plenty of big and strong people using machines, and if you are a machine lifter, you can absolutely apply low rep sets to your compound machine work.
Wrapping it up
Low rep sets can be a simple compliment to your every day training. No need to make a hard shift to only low rep sets, and the best way to train is simply to use any and everything. I like to do low rep sets on compound exercises, and high rep sets on single joint exercises. Not everyone is training for the same reasons, which is why I try to present this as an addition or compliment to traditional training and not so much a right or wrong way of training. I actually don't think right and wrong exists in training. Here's my rule: If it works, you're allowed to do it. I hope this was concise enough to answer all the questions and empower you to implement some of these concepts on your own.
If you wanted to hand the reigns over to a coach for programming low rep sets, I do this in a full time capacity. I offer MANY program options, and many of them will require you to complete a needs analysis where I can develop a training program to fit your needs specifically. And as much as you might think I use low rep sets on everyone after reading this article, I have many people training with me that never hit sets below 8, it's all going to depend on the needs and goals. Shop my programs below to start training with me!
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