How To Increase Your Reps In Any Exercise Like A Machine!
by: Brandon Richey
How To Increase Your Reps In Any Exercise Like A Machine!
So I’m always getting questions about how to improve the rep count of a certain exercise, or the simpler and more obvious one of “Coach how do I get stronger?” Well the short answer is that you just simply have to practice and practice frequently performing the desired movement or exercise in question in order to get better at it. Just keep on reading to learn how to turn yourself into a machine!
How To Increase Your Reps…
There’s no doubt it takes skill to throw around iron in an efficient manner. I mean in simple terms it takes the skill, like ANY skill, of consistent and proper practice of a particular skill in order to be skillful in the performance of that particular skill! Did that make any sense?
If you still aren’t sure as to what I’m talking about then make sure you take a minute to check out my latest video here.
As you can see the key to elevating your strength and endurance is consistent progressional practice over time. Greasing The Groove (GTG) is an amazing strategy to adopt if you’re serious about getting results in your training that will last.
His more bodyweight mastery you can achieve by GTG!
In addition to this you don’t have to spend a lot of time at once in a particular location. GTG can be applied most anywhere and at anytime depending on what exercise you are trying to hone your skills at doing. The beauty of this is that it doesn’t require a great deal of time, but what you give up in time you will have to make up for with being disciplined!
Let’s face it, you’re going to have to earn your way when it comes to building some true lasting strength. There’s no cheating your way out of it so you might as well roll up your sleeves and pick a strategy to attack. Just keep in mind that you don’t want to grind out your reps in order to acquire strength. Stick to the submax reps until the practice of that rep range starts to become easier.
This is the other resource I was talking about!
For the time being just stick to the consistency of implementing the GTG most days of the week and the volume will be there. You’ll get your reps in whether you can practice doing 10 reps at a time or a 100!
One of the great things about GTG is that you can practice any new challenging and difficult exercise in order to acquire mastery without having to kill yourself in the process. For example, I applied this very method myself with the one arm and one arm one legged push up exercises (FREE Report on those drills here).
I actually followed the protocol as I explained in the video and was able to work up to cranking out 10 one arm push ups on each arm with relative ease after about 6 weeks. I did only implement the practice for the minimum 4 days a week for the first 3 weeks and dropped to 3 days a week in the last 3 weeks of diligent practice. Regardless, I still felt incredibly strong on both these styles of push ups.
Here are 5 general rules you want to remember when applying the GTG system.
1. Stay persistent with each session daily.
2. Implement GTG no less than 4 days a week for at least 4 weeks for significant results.
3. Take the time to warm the joints for more intense movement practice such as with a one arm one legged push ups.
4. For simplicity select only a single exercise to target at least in the beginning.
5. Be patient and don’t push the envelope too soon with increasing your practice rep range causing you to grind the reps.
I hope you enjoyed today’s post and please hit the comment box below with your comments and questions. Remember that most anyone can train hard, but only the best train smart. Train smart and sharpen your skills!
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How To Increase Your Reps In Any Exercise Like A Machine!
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Solid guidance as always, Brandon. “Grinding” is a key to real functional strength and GTG is an excellent way to master a move so that 100% mental effort can be put into grinding.
As you noted, progression is also a critical factor and far too many people want to go from -0- to 60 overnight. So, they get all fired up, go for it with maximum effort, come down with a wicked case of DOMS, and either quit or limp around trying to do a little something and finally just quit. Taking the time and putting in the effort to “practice” exercise movements (GTG) prior to going full on circumvents a lot of impediments to engaging in productive, consistent work outs.
You laid out a good formula for how to do it right and that, my friend, is more than half the battle.
Doc as always you are spot on. I was just trying to communicate that too many people want to go “all out” on an exercise they are incapable of going too all out on in the first place.
I like GTG even still to just keep the blade sharp even if I have to miss a small portion of my training due to some unforeseen reason. By engaging in regular practice I feel that the volume over time of GTG is really helpful in this way. Thanks again for the feedback my friend.