03/24/2026
Let's discuss some Strength Methods! 🏋️♀️🏋️
If you're tired of the same rep ranges, and want other methods to get you VERY strong QUICKER, this post is for!
1. Submaximal Effort Method
- Building to a heavy rep OR a heavy rep max in any compound lift 🏋️
- Ex: You want to PR your 3RM Zercher Squat at 225lbs ▶️ you can build up to it by adding load with each set ▶️ 95x3, 135x3 185x3 with the goal of beating your previous PR by 5-10lbs ▶️ OR you may just hit a heavy set without the PR, depending on how you're feeling that day
2. Cluster Sets
- Allows you to work with heavier loads than what you'd normally work with. Compared to lifting 3x5 at 85% 1RM, straight. 🏋️
- Ex: Same example as above, but for a 5RM, and let's begin at 85% 1RM from the Zercher Squat, for week one ▶️ 2 reps (rest 10-30s), 2 more reps (rest 10-30s), then do your final rep (rest 3 minutes) ▶️ Weeks 2&3 would be 90%\95% respectively, repeating the same style of sets for week 2, while week 3 can look like a 1-1-1 scenario
3. Wave Loading 🏋️♀️
- May be utilized for Strength or Hypertrophy
- Using wave schemes to progressively overload a predetermined amount of sets
- Ex. for Hypertrophy: 8-6-4 wave x2 for a Close-Grip Bench ▶️ 8 reps, increase weight ▶️ 6 reps, increase weight ▶️ 4 reps, wave back up (20-30lbs depending on strength level) ▶️ then wave back down with the goal of beating your final set of 4 reps
4. Dynamic Effort 🏋️♀️
- Working on speed and developing force
- Ex: 12x3 @ 45% for Front Box Squat ▶️ adding 5% each week until you're at 55-60% 1RM, while lowering your sets by 2, each subsequent week until you're at 8 or 6 sets ▶️ move the weight as fast as possible each week
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