High Reps for Hypertrophy (Athlete Journal Entry 84)

For aesthetic and strength-building reasons, I’ve been doing higher reps in my training these days.

Athlete Journal 84: Weekly Volume And Noteworthy Lifts:

  • Volume: 57,280 lbs (Last Week: 30,490 lbs)
  • Cambered Squat: 275×5
  • Back Extension 140×20
  • Hip Thrust 455×8
  • 1.5” Deficit Pull 385×5

My training volume is back up again this week, and one thing you might notice as of late is the inclusion of some fairly high (10-15) rep sets. I’ve made this addition because I believe my potential for hypertrophy development is limited by my habit of doing primarily low (1-5) rep sets. Aside from aesthetic concerns, hypertrophy is probably the primary contributor to maximum strength for me, since, as an experienced lifter, my nervous system development is at or near maximum potential.

If you follow this journal, you may notice that I’ve been doing relatively heavy weights in the presence of fatigue. I’d be a bit hard-pressed to articulate the benefits of this, but it feels productive for me at the moment. Whatever numbers are done at the top set are more genuine and reliable since they’re done in a pre-fatigued state. And needless to say, the extra reps on warm-up sets contribute to hypertrophy and work capacity as well.

That’s all for now – train hard!

Tuesday, March 25, 2014, 8:35 PM

Bodyweight: 200.4 lbs

Volume: 18,140 lbs

CAMBERED BAR SQUAT

Set 1: 65 lbs × 5

Set 2: 115 lbs × 5

Set 3: 155 lbs × 5

Set 4: 205 lbs × 5

Set 5: 245 lbs × 5

Set 6: 275 lbs × 5

BACK EXTENSION

Set 1: 140 lbs × 20 (Video Below)

BARBELL HIP THRUST

Set 1: 275 lbs × 10

Set 2: 365 lbs × 10

Set 3: 455 lbs × 8

Wednesday, March 26, 2014, 11:44 AM

Bodyweight: 199 lbs

Volume: 15,639 lbs

BENCH PRESS

Set 1: 45 lbs × 10

Set 2: 95 lbs × 10

Set 3: 135 lbs × 10

Set 4: 185 lbs × 6

Set 5: 205 lbs × 3

Set 6: 225 lbs × 2

CHIN UP

Set 1: BW + 199 lbs × 5

Set 2: BW + 199 lbs × 5

Set 3: BW + 199 lbs × 8

BICEP CURL

Set 1: 65 lbs × 10

Set 2: 65 lbs × 10

Set 3: 65 lbs × 10

HAMMER CURL

Set 1: 80 lbs × 10

Set 2: 80 lbs × 10

Friday, March 28, 2014, 7:25 PM

Bodyweight: 200.6 lbs

Volume: 12,435 lbs

1.5″ DEFICIT DEADLIFT

Set 1: 135 lbs × 3

Set 2: 135 lbs × 3

Set 3: 135 lbs × 3

Set 4: 225 lbs × 3

Set 5: 275 lbs × 3

Set 6: 315 lbs × 3

Set 7: 385 lbs × 5 (Video Below)

HIGH-BAR SQUAT

Set 1: 45 lbs × 10

Set 2: 95 lbs × 10

Set 3: 135 lbs × 10

Set 4: 185 lbs × 10

Set 5: 225 lbs × 10 (Video Below)

Saturday, March 29, 2014, 7:20 PM

Bodyweight: 198.4 lbs

Volume 11,066 lbs

BENCH PRESS (DUMBBELL)

Set 1: 100 lbs × 15

Set 2: 130 lbs × 15

Set 3: 130 lbs × 15

CHIN UP

Set 1: 198.4 lbs × 1

Set 2: 198.4 lbs × 2

Set 3: 198.4 lbs × 3

Set 4: 198.4 lbs × 4

Set 5: 198.4 lbs × 5

Set 6: 198.4 lbs × 6

BICEP CURL (DUMBBELL)

Set 1: 50 lbs × 15

Set 2: 50 lbs × 15

A big believer in practicing what he preaches, Charles Staley trains and competes just like his clients. Every Friday you can read what Charles has done this week in his workout sessions.