Novice & Intermediate Training Planning
Novice & Intermediate Strength Progression: Rep Ranges
In the gym I get asked all the time, “Rep ranges or percentages?”
Just kidding, most people just tell me they’ve been doing keto ( for like 3 days) and some excuse about them working 9-5pm daily (like literally every other adult in this country) so they don’t have time to train. If you’re reading this newsletter though, you’re probably not the type of person that makes excuses or tries fad diets propped up by celebrities & fitness influencers with nice butts.
This article provides more insight into the draw backs of training with percentages and benefits of rep ranges for the novice and intermediate trainee.
Percentage Based Training
Percentage based training involves using a percent of a measured or estimated one rep max (1RM). The idea of using percentages for lifting was most widely used in olympic weightlifting early on before drifting over to powerlifting, hypertrophy, and strength training. Like any training method, training with percentages has limitations. Personally, I like to use percentages at the beginning of a new mesocycle (typically 3 week block) or macrocycle (12 week block typically) to avoid some drawbacks of using percentages.
1.) Percentages assume your 1RM is true.
Estimating a 1RM is already going to lead to inaccuracies however the closer in reps you get to 1, the more accurate it will be. For example, estimating a 1RM by hitting a 12RM won’t be as accurate as estimating based off a 2RM since the 2RM is much closer to 1 rep. You could also fail reps due to poor weight selection. When attempting to hit a 1RM if someone squatted 200 lbs and then went for 220 lbs and failed, their 1RM would be 200 lbs. However, they possibly could have made 205, 210, or 215 lbs. This would mean they haven’t hit a true 1RM.
2.) Percentages are dependent on your testing & current state
If you took a deload or peak for a 1RM and then applied those percentages for training it will be different than hitting an un-peaked 1RM. Strength is also fickle; you’re not maximally strong every single day. Some days 80% feels like the bar and others 80% feels like an absolute grinder. There are many factors that can affect strength day to day. You may also just be under more stress or fatigue on certain days and that could affect your ability to target percentages accurately. By hitting a 1RM and using percentages, you assume you will maintain this state throughout the program, and you likely won’t. There are ways to mitigate this problem that I discuss below.
3.) You’re assuming you can accurately predict your progress
You squat 70% week 1, 75% week 2, and 80% week 3. A logical progression, however, adaptations don’t always occur logically. You typically need to leave some reps in the tank to make sure you don’t miss reps at a given percentage. The level of progress somebody achieved from a percentage based program in the past is also not guaranteed if they run the program again.
Rep Ranges and Autoregulation
Rep ranges and autoregulation methods can bridge the gap to make percentage based training pragmatic for the novice and intermediate lifter. Autoregulation is simply adjusting training based on scales of exertion or to work around injuries, limitations, and unexpected fatigue.
To read more about autoregulation click here
I prefer rep ranges for the primary movements for novice lifters and for off season intermediates. Rep ranges are self regulated since a weight can be selected and just hit within a given rep range. For example, if the prescription is 3 sets of 8 to 12 reps and you squatted 300 lbs for 10 each set last week you may try to hit it for 12 reps each set this coming week. If however rep 10 of the first set is a grinder, it may be a good idea to just cut the reps down closer to 8 the next two sets instead of dropping weight.
Here are the rep ranges I recommend for Novices:
Strength = 6 to 10 reps
Hypertrophy = 8 to 12 reps
“Powerbuilding” / Strength Hypertrophy = 6 to 10 reps (more sets)
Muscular Endurance = 10 to 15 reps
Intermediate rep ranges:
Strength = 3 to 5 reps
Hypertrophy = 6 to 12 reps
“Powerbuilding” / Strength Hypertrophy = 6 to 10 reps (more sets)
Muscular Endurance = 10 to 20 reps
Progressing Rep Ranges
A typical percentage based program will add percentages each week. A rep range program on the otherhand will add reps each week. For example, if the goal is to do 3 sets of 6 to 10 reps and the trainee got 7 reps set 1, 8 reps set 2, and 7 reps set 3, they should keep the weight next week and the following weeks until they are hitting 9-10 reps per set. Then, increase weight by as little as possible (5 lbs on dumbbells and 2.5 lbs each side for barbells usually) and restart the process. Always start with a weight you can for sure hit for 10 reps each set; this will set up your progression nicely for weeks to come and allow for accumulation to occur properly at the start of your program.
This is a more fluid periodization model since peaking and phases of training aren’t preplanned into the program. This is better for novices since their rate of progression is usually quick (Newbie Gains) and can last sometimes for 3 to 6 months before tapering down. There’s no sense in cutting a progression short. If a novice trainee continues to improve, I will use the same method until it slows down or plateaus to milk out linear progression as much as possible before pivoting to other programming methods.
For the offseason intermediate I would also recommend rep ranges if the goal does not have a short time frame. An offseason intermediate would be somebody focusing a few months on prioritizing their strength or hypertrophy before returning to their primary training style (bodybuilding, powerlifting, strongman. sports training, etc.).
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