A low rep/ high set guide to myofibril strength and hypertrophy Training Days per week: 4-7 (your choice) Training split: I created my own training split I call Swole Method. One main lift a day, with 2 other variations of that same strength exercise in which one is a unilateral version. I set these up in a strength cascade and systematically activate and exhaust ALL motor units. Surround those 3 exercises with bodybuilding at the beginning and the end to complete the session.
Hypertrophy is not 8-12
It’s at least 18-36 TOTAL reps
And I’m tired of people not acknowledging that it’s the total reps that matter more than the reps per set. I focus a lot of my attention on total tonnage and driving up your numbers to lift 16-25 times your max each session for primary strength exercises.
Motor recruitment matters most. You want to recruit high threshold motor units or type II motor units. They are your bigger and stronger fibers. Near failure and max effort matter most. In a set of 10, only the last 3 reps are near failure and 7 of those reps are wasted energy. Why not cut out the wasted reps, add weight to the bar and just do sets of 3 where all 3 reps are near failure? I'll teach you how in this program.
It is very common for people to use supersets and drop sets for hypertrophy. I have identified a better way to train that not only adds more size, but you're going to get faster and stronger at the same time primarily targeting your larger type II muscle fibers. We do this using low rep sets for a higher number of sets. Instead of 3x10, we use 10x3 and that is what we call SUPER SETS.
Education & Training
Having trouble understanding this concept? Not to worry, because this includes a ton of coaching notes AND a training program. I share my concepts and training strategies along with the how and the why so you can not only train, but you can learn to improve your own training. Each day contains EXTENSIVE coaching notes.
I program in 3 week waves primarily using daily and weekly undulating rep schemes. You will never repeat training sessions, likely will be the most dynamic program you've used. The industry seems to be stuck on the concepts of what works, which I believe may be different than what works BEST and what works LONGEST.
Low rep sets check all boxes: Bigger Stronger Faster.
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A1
Machine or Cable Chest Fly
3 x 20
A2
Cable Tricep Exensions
3 x 20
B
Speed Flat Bench Press
10, 10, 8, 8, 6, 6
C
Bench Press
2, 2, 2, 2, 2, 1, 1
D
Single Arm DB Bench Press
4, 4, 4, 4, 4, 2, 1
E
DB Bench Press
4 x 8
F
Machine or Cable Chest Fly
3 x 12
G
Cable Tricep Exensions
3 x 12
A1
DB Bicep Curls
3 x 20
A2
Straight Arm Pulldown
3 x 20
A3
Reverse Flys
3 x 20
B
Lat Pulldown
10, 8, 6, 4
C
1-Arm DB Row
6, 6, 6, 6, 6, 6, 6, 6, 2, 2
D
Bent Over Row
5 x 6
E
Bent Over Row
1 x MAX
F1
Barbell Bicep Curl
3 x 12
F2
Bicep Reverse Curl
3 x 12
F3
Barbell Upright Row
3 x 12
A1
Leg Extension
3 x 20
A2
Prone Machine Hamstring Curl
3 x 20
B
Speed Back Squat
6, 6, 4, 4, 1
C
Back Squat
3, 3, 3, 3, 3, 3, 3, 1, 1, 1
D
Romanian Deadlift
8 x 1
E
Bulgarian Split Squat
4 x 6
F1
Leg Extension
3 x 0:20
F2
Calf Raise
3 x 20
A1
DB Lateral Raise
3 x 20
A2
DB Front Raise
3 x 20
A3
Tricep Pushdown
3 x 20
B
Speed Seated Military Press
10, 10, 8, 8, 6, 6
C
Seated Military Press
4, 4, 4, 4, 1, 1
D
Seated Single Arm Overhead Press
4, 4, 4, 4, 4, 2, 2
E
Seated DB Shoulder Press
4 x 8
F1
DB Circle Raise
4 x 12
F2
Skull Crushers
4 x 6
A1
Reverse Bicep Curls
3 x 20
A2
Barbell Upright Row
3 x 20
A3
DB Reverse Fly
3 x 20
B
Lat Pulldown
10, 10, 6, 6, 4, 4, 2, 2
C
Pull-Up
8 x 3
D
Pull-Up
1 x MAX
E
Barbell Upright Row
4 x 8
F1
Hammer Curl
3 x 12
F2
DB Reverse Fly
3 x 12
I've been coaching professionally for 14 years, 7 of those years with Athlete Performance which became EXOS. During my time there I was the intern coordinator, performance specialist and eventually performance manager. In 2018 I went out on my own and launched my own training company called RX Strength and Fitness. My guarantee is my programs will be the most detailed you see on this app.
Low rep for high sets will be the next big trend in training. And I argue it will be the last trend, because it works. I started this program in 2013 and it's evolved into what it is today. Join the team and get on board now, if you're skeptical start a
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Verified Athlete"I have been training consistently for about 16 years now. A few months after starting I am the strongest and most muscular I have ever been. His program is extremely detailed, well written and easy to understand. Jake is also very responsive and available whenever I have questions."
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