One of the concepts that is used with Precision Point Training is to stop a set of an exercise when you reach your limit rep or marker rep. The limit rep is the last rep that you can perform using an even rep rhythm and rep speed within a set. The marker rep is the next rep after the limit rep. It’s the first rep where your rep rhythm and rep speed begin to slow down within a set.
Once you know how many reps it takes to reach your marker rep when using a given weight, you keep using the same amount of reps in future workouts. As you continue to do this, you will gain strength until your marker rep becomes easier. When it becomes easier, you will no longer need to slow down your rep rhythm or rep speed on the last rep of the set. Your marker rep will transition into a limit rep if you have gained strength. After your marker has become easier for several workouts, then you can add on a small amount of weight or another rep.
Stuck on the Same Marker Rep?
What if you feel as though you are stuck on the same marker rep and it isn’t get any easier? The first thing I would do is to experiment with your training frequency by trying more or less workouts per week as this can make a huge difference in your success. However, there are other strategies you can apply as well; two of which I will discuss in this article. The first is the “plus one method,” the second is to use, “break up sets.”
A Full Set Plus One, or The Plus One Method
The plus one method is done by doing a full set, plus one more rep after resting for 10 seconds or less. When using the plus one method, you will stop one rep short of your marker rep, which means that you stop when you complete your limit rep. Then you set the weight down or rack the weight, wait ten seconds, then unrack the weight and blast out one or two more reps. The second week you will rest only 8 seconds after your limit rep before doing the extra one or two reps. The third week you will reduce the rest time to 6 seconds, followed by 4 seconds in the fourth week, then reduce to no rest for a continuous set in the 5th or 6th week. By that time, the marker rep should transition into an easier rep so that you don’t need to slow down on your last rep.
Break Up Sets
Another method you can experiment with is break up sets. This simply means that you will break up one single set into two or three mini sets. For example, if you are hitting your marker rep on your 10th rep with a given weight, you can break that set up into three sets. Ten reps can be broken into a set of 4 reps, a second set of 3 reps, and a third set of 3 reps for a total of ten reps. I would suggest using a weight that is five pounds heavier than what you can use for 10 consecutive reps. Start by giving yourself 15 seconds rest between each set. The second week reduce it to 10 seconds, the third week reduce it to 5 seconds, and the fourth week reduce the weight by 5 pounds and combine the three sets into one set of 10 consecutive reps.
The goal is for the marker rep to transition into an easier rep where you don’t need to slow down on your last rep. You could also break a full set into just two sets when using this method if you prefer. Another variation is to add an extra rep to each of the mini sets so that 4 reps, 3 reps, and 3 reps becomes 5 reps, 4 reps and 4 reps. You would then reduce the amount of time between mini sets each week until you eventually reach the week where all three sets merge into one set. At that point, you would eliminate the extra reps that were added in and just shoot for being able to do 10 reps without having to slow down on your 10th rep.
If you are stuck on the same marker rep, or you simply want to add variety to your training, you can give these methods a try. Best of training to you.