With the proper training approach, you can gain strength by converting weak sets into strong sets. This is similar to converting weak reps to strong reps which was discussed in the last article titled, Converting Weak Reps to Strong Reps.
Strong Sets and Weak Sets
One of the basic concepts of precision point training is to repeat sets for a muscle group as long as the muscle group remains at full strength. These sets are known as strong sets. In contrast, when you reach a set where you begin to weaken in comparison to the previous sets, you are doing weak sets. Weak sets can be identified by the fact that you won’t be able to lift as much weight or do as many strong reps as you normally can when you are at full strength.
The Marker Set
Once you can identify the difference between a strong set and a weak set, you will have the ability to implement marker set training. A marker set marks the first weak set that you encounter after reaching your limit of strong sets. The last strong set that you can perform for a muscle group before you transition to weak sets is called your limit set.
Converting the Marker Set Into a Strong Set
The idea behind marker rep training is to stop repeating sets after you reach your first weak set which is your marker set. Workouts are then repeated using the same amount of weight, sets, and reps, until enough strength is gained for the marker set to become easier and convert into a strong set. When this happens, every set will be a strong set and you will be ready to add more weight. An example will help to explain this.
Bruce performed 4 sets of 8 reps with 200 pounds for the bench press. The first three sets felt the same in terms of difficulty and looked the same in terms of rep speed. This is an indication that Bruce was at full strength and was doing strong sets for each of his first three sets. When doing these sets, he could perform strong reps for all 8 reps of each set. The ability to perform strong reps simply means that he could maintain a steady even rep pace for all 8 reps of each set. In contrast, when Bruce reached his 4th set, his rep speed began to slow down for his 8th rep. The slower 8th rep is called a weak rep. The fact that Bruce could no longer maintain the same rep pace as his previous sets is evidence that he has begun to weaken on his 4th set. Since he is no longer at full strength on his 4th set, it is a weak set and a marker set. The marker set is also Bruce’s stopping point.
The Goal
Bruce’s goal is to repeat workouts with 4 sets of 8 reps with 200 pounds until he gains enough strength for the marker set to convert into a strong set, and he can do all four sets at full strength. When this happens, he will be able to maintain a steady even rep pace for all 8 reps of every set; including his 4th set.
If we consider Bruce’s example, the 4th set starts out being harder than the first three. Bruce’s body doesn’t like the difficulty of the 4th set, so it will get stronger. Why? Because when Bruce gains enough strength, the 4th set won’t feel any harder than the first three and he will be at the same strength level for all four sets instead of the first three. When this is achieved, the same amount of weight, sets, and reps become easier to lift. This is exactly what Bruce’s body is trying to accomplish when it gains strength. Once Bruce can perform all four sets at full strength, he can add 5 pounds and do 4 sets of 8 reps with 205 pounds instead of 200 pounds. The increase in weight will probably cause him to weaken on his 4th set again. This being the case, Bruce can repeat the process of marker rep training by doing 4 sets of 8 reps until he becomes strong enough to do all 4 sets at full strength with 205 pounds.
Why Use Marker Set Training?
Why use the marker set method in which a weak set is converted into a strong set? Because if you always train as hard as possible by pushing for max reps to failure, your training will never become easier. This will contradict what your body is trying to achieve when it gains strength. Your body’s goal for gaining strength is to experience the benefit of the same workouts becoming easier. When the opposite occurs and strength gains always lead to more stressful workouts, the body will shut down its desire to gain strength. You can avoid this problem by converting weak reps to strong reps, and weak sets to strong sets.
Ask yourself how you determine the number of sets that you perform for each workout. Do you have a logical reason for choosing the amount of sets you perform? If you are not very clear on why you do the number of sets that you do, consider stopping when you reach your marker set. Keep using the same amount of weight, sets, and reps until you can do every set at full strength. This form of progression will help you to gain strength while reducing the likelihood of encountering a training plateau. Best of training to you.