The Last Two or Three Repetitions
Written by John Franklin
At Invictus we do a lot of strength work, and often you are provided with a rep range. For example, you will be asked to do 3 sets of 6-8 reps. When you see these rep ranges, you should be striving to achieve the highest number in the range in each set. Unfortunately, I’ve noticed people skimping by, and doing the minimum amount of reps per set. To put it simply, 6 or 7 reps just isn’t the same as performing all 8 reps.
Skimping on reps can dramatically impede your athletic progress, since most of the positive adaptations in exercise come from exceeding your comfort barrier and grinding out those last and most difficult repetitions. Little differences in the way you approach these strength sets, can dramatically alter the outcome of your training.
Let’s say you walk into Invictus and see that we are doing 3 sets of 6-8 reps of shoulder press and determine that 150 lbs is an appropriate weight for you. Maybe you’re feeling a little tired, and decide to do 6 reps per set, even though you’re capable of doing 8 reps per set. We can calculate the effect of that decision by using the formula for work, which is just force x distance.
We know the weight of the barbell is 150 lbs, and we’ll guesstimate that the barbell has to travel a total of 2 feet to go from your shoulders to full overhead extension.
With that information, we know that one rep equates to 300 foot-pounds of work (150 lbs * 2 ft of distant).
At 3×6 reps, you complete a total of 18 reps, which equates to a total 5400 foot-pounds of work (18 reps*300 foot-pounds of work).
At 3×8 reps, or 24 total reps, you would have done a total of 7200 foot-pounds of work (24 reps * 300 foot-pounds of work).
Divide 7200 by 5400 and we discover that two more reps per set, equates to a 33% percent increase in workload.
Everyone has had bad days where they simply can’t perform that 7th or 8th rep in a prescribed 6-8 rep set, but most of the time, we stop because it is difficult or maybe uncomfortable. Learning to train into and through the discomfort is an exercise in mental toughness, and once you’ve mastered that exercise, you’ll be able to reach your fitness goals faster. It only takes a little more discipline and mental concentration.
Don’t believe me? Listen to Arnold:
So next time you see a set with a variable rep scheme, remember what Arnold said “the last two or three repetitions… divides one from being a champion, and one from not being a champion.”
Afterthought: We are a supportive community. Don’t be afraid to make those around you better. Encourage them to complete those last few reps, and they’ll probably return the favor.
(CJ’s Note – This is one of my favorite blog topics in a while, and I love that John took it on as one of his first contributions to the Invictus community. Please let this seep in, and push hard toward those last 2-3 reps . . . it will pay huge dividends.)
Yes! So good!!!
Thanks! I thought that putting a range 6-8 meant that it’s ok if you get to the 6th.
This blog post is a win b/c of the Pumping Iron video alone.
Thanks. Great article. I was always a little vague on what we are supposed to do with the ranges in a workout.
Great post John. I had some friends in town this weekend and they were asking about CrossFit. The basic rundown I gave them covered this same ground. The first thing I talked about were the gains you realize from those last couple reps where your mind tells you you can’t do another rep, but you’re physically capable of it. Pushing through for that final one is where fitness happens. With a supportive community, you can really excel far beyond areas you thought were unattainable. Glad that atmosphere exists at Invictus. That said, happy to be a new part of the… Read more »
Great post John! I have to admit I’m guilty of this at times, but I usually look at a 6-8 rep range as 8 reps. If I fail at the 5th or 6th rep, I know I pushed myself to my limit. One excuse I’ve heard is that there is still the conditioning part of the workout. If I’m the last one completing part B or have the lowest number of reps, it really doesn’t matter if I gave it everything. With that being said, I still need to work on the mental part of not putting the barbell down… Read more »
I think most are aware of this but it is easy to get caught up in the complexities of fitness, thus forgotten. Terrific write up and an excellent reminder.
Thanks Joe, but I always encourage discussion. We are all here to learn, and challenge each other.
I think I like and see point to Prochargedmopar (TZX man)’s response; it makes sense…sometimes when we go heavier, we can do less reps sometimes we pick weights that we know we can lift on higher end of range. When you are pushing the end of the weights spectrum acoording to ability, makes sense that you will be able to do less. But I think that I understand the main idea stated by John: and that is to NOT fall short of range Rx’d due to discomfort, perceived limitation… I think this is where it becomes art- how to scale,… Read more »
Absolutely! The goal is to push yourself past your comfort level, if you do that day in, and day out, the numbers on the whiteboard will improve.
9th,10th,11th, 12th repetition: for bodybuilders
If the guy in the article is faced with a choice of 6-8 reps and he can do 150# 8 times BUT instead chooses to do 175# for 6 reps………
The 4th,5th, and 6th rep will be that “new” last 2-3 repetitions.
If we are told to do 8 reps and have no choice for a range but then choose to do 6 ea. set instead, then we be slackin’.
JMO
Honestly not sure why we are given a range if we are suppose to pick the higher #.?.
Good point JMO. You shouldn’t pick an easy weight that allows you achieve max reps within a range. Ideally you’d pick a challenging weight for 6 reps, and strive to hit 8 reps.
The rep ranges are provided because most people don’t know what they are capable of. The rep range allows you to select a weight and INTEND to achieve all 8 reps. So let’s say you choose a weight that you THINK you can only get for 6 reps, that doesn’t mean you stop at 6 reps just because you achieve it . . . you still go for another rep, and hopefully surprise yourself. The problem that we see is with athletes who go into the set with the mindset of “I chose a weight I can do for 6… Read more »
From this point forward I will always target the higher end of the rep range and add weight until it’s impossible to achieve.
you know you could’ve just done 8/6 for your 33% increase in workload…
Jake, you’re absolutely right. I wanted to provide the formula so everyone could change the variables to calculate work capacity, e.g. 6 reps @ 150, compared with 7 reps @ 145 etc.
I’m sorry…I stopped listening after the naked shower scene. ICKY! 🙂
My mind is often willing to do that final rep, but the body just won’t cooperate! Stupid muscle failure…
Keep working on it Cynthia!
Great post John. It is a big help when I’m struggling to use info like this for encouragement.
Thanks Joe. We are lucky to have such a great training environment.
GREAT post, John. Seriously, one of the best blog posts I’ve seen in a long time. 33% is a big increase 🙂
Thanks Steph. I need every increase I can get to keep with the competition group.
I love this blog post! It’s easy, mentally, to throw in the white flag during a set or any portion of the WOD thinking “Oh, this is too heavy for that many reps” or “Oh, a few seconds of rest won’t hurt…”. Really though, mastering that mental block and pushing through any discomfort is where the benefits start to come in. I like the inclusion of the supportive community also; when the mind starts to feel weak, there’s always a fellow member there to encourage the last few reps. :]
Great addition Kelsey. Being able to push yourself harder through a long workout really is a mental skill that needs to be trained, much like any complex lift that we do.
“If you can’t go through- forget it! ; )” sounds like a t shirt slogan in the makes- yeah ARNOLD- I LOVE the video … best blog post this year!!!
I like this idea!