Over the years I have worked with hundreds of women all different ages. In 2020 we conducted two different 12 weeks Group Training Tests. Our main objective was to see which group would lose more total body fat in 12 weeks. Group A (10 women/different ages) used a rep scheme of 3 sets of 15 reps on every exercise three times per week. Group B (10 women/different ages) used a rep scheme of 30/20/10. Group A & B increased the weight of each set by 5lbs per set and trained three times per week. This was a standard for both groups. The 12 week results were amazing! All the people in Group B averaged 10%+ loss of total body fat vs Group A’s average of only 5%. This was a hands down a clear win for the 30/20/10 rep scheme and we have been using it every since! Please keep in mind that these groups were trained by professional and were consistently pushed each time they came to workout. Please read on to take in to account some other factors that my play an role in why you my not be making the changes you want in the gym.
There are other factors that alter the body beyond just weights & reps.
For most people, at some point or another we all get fitness plateaus in the gym. This has happen to all of us because eventually our bodies adapt to any routine, and you no longer make progress.
If your workouts are getting boring or you just need something fresh. Try some of the following things to challenge yourself or just to change things up a bit.
Consider switching up other factors that could make a big difference.
You could, for example:
- slow down or speed up your training tempo
- increase the intensity (try talking less in the gym)
- decrease rest between sets
- change up the order of exercises in your routine
- switch up a few exercises that you have not done in awhile
- Try something outside your standard box (if it does not feel good, there are a million exercises…just give some new ones a shot)
This technique of switching up different factors in a workout routine is known as the Progressive Overload Principle (POP). According to strength and conditioning coach Jake Harcoff, MS, CSCS, CISSN this is defiantly one of the ways to get stronger.
“Many people fail to increase their strength due to not progressively overloading their tissues,” he says. “It’s common to see someone go to the gym for years and never change their programming. Simply put, if you are doing the same workout over and over again, with no substantial increases in load, sets, or frequency, positive adaptations will diminish.”
The Takeaway
Simply put, you MUST challenge yourself to change! If in fact, change is what you seek. As my high school football coach always use to say “Don’t just go through the motions” Go to the gym to do some work & have FUN! Need some motivation? Please download my Free W3 eBook WANT IT. WORK IT. WIN IT.
Ultimately, there’s no right or wrong rep scheme. Remember, whether you’re lifting more weight or cranking out more reps you’re challenging your body toward continually improved strength and fitness.
That said, if you have a specific goal you’re after (losing body fat, gaining muscle, prepare your body for a 5k race, etc.) you should let those goals dictate your rep scheme in the gym or your training program. Very important, pick a weight that challenges you, accordingly to the rep scheme that you have picked.
By Eric Hoult
Recent Comments