Ever since the release of the best-selling book I co-authored with Adam benShea, Jailhouse Strong, I continually get emails about the total repetition method we use in the bodyweight training section.
The results have been astounding, and people love it!
The total repetition method encourages you to compete against your biggest competitor, yourself. Furthermore, there is a constant debate between bodybuilding pundits about volume and intensity.Â
The total repetition method has a set amount of volume, so you can’t skimp. The objective is to get it done as fast as possible. This isn’t a marathon session. As you progress, so too will intensity and workout density as volume increases.
Total Repetition Method
This method may be done with any type of strength training exercise, be it barbells, dumbbells, kettlebells or machines. But today we are going to look at its application to bodyweight training.
The selected exercise is performed in the fewest number of sets to hit the prescribed amount of repetitions. Using the Total Repetition Method, 100 pullups might look something like this: Set 1 – 15 reps, Set 2 – 12 reps, Set 3 – 11 reps, Set 4 -10 reps, Set 5 – 10 reps, Set 6 – 9 reps, Set 7 – 8 reps, Set 8 – 7 reps, Set 9 – 7 reps, Set 10 – 6 reps, Set 11 – 5 reps.
The Workout
For your next back workout, do 100 repetitions of pullups using the total repetition method. Here are some guidelines:
1. Stop each set one rep shy of failure.
2. Rest one minute between sets.
3. If you are completing 10+ reps a set, add additional weight.
4. If you are completing fewer than five reps, add a band for assistance.
