RPT for Maximum Strength Gains (Part 2)

Part 1 of this topic introduced RPT training as well as how I use it to maximize both size and strength gains. But what if you are only concerned with getting stronger? Or what if you don’t have the time to do four 60 minute workout routines (i.e. – you go to the gym on your hour lunch break)? Or maybe you just want to try something different. If you fall into one of these categories, then the following routine is perfect for you.


When training for strength, you need to limit volume due to the high intensity of the sets. Since you are typically working with 80-90% of your 1RM, each set is very taxing on your central nervous system. For this reason, low rep RPT is usually limited to one or two main exercises per workout, with the other exercises performed in a less intense fashion. Furthermore, a de-load week in which you reduce the weight to approximately 80% of normal, is usually done every 4th week (i.e. push the weights for three weeks, then spend a week taking it easy). Some of the more advanced lifters also spend the de-load week away from the gym to fully recover. I personally couldn’t stay away from the gym that long, so I just do a low intensity routine during the de-load week, patiently waiting to start hitting PR’s again. 


Low rep strength oriented RPT training is done a little differently due to the intensity of each working set. For example, deadlift. Deadlift is the first exercises of one of the workouts, therefore I warm up with a couple of sets. Usually I will do the bar a few times, then 50% of my first working set’s weight five times, 70% three times, and 80% once. Use this time to concentrate on form, since when you are struggling just to get the weight up you won’t be looking at yourself in the mirror to see if you are arching your back. The routine below shows that you’ll do 2 sets, with 4-6 reps per set. For the first set, go all out, BUT do not go to failure. Once you finish your first set, drop the weight enough to be able to do an extra rep. Rest approximately three to five minutes, and then do another set stopping before failure. You should be out of breath after each set, especially with deadlifts. Rest five minutes, then move into the next exercise. 


The split I have found to work the best is pull, push, legs done on either Monday, Wednesday, Friday or Tuesday, Thursday, Saturday (you need a day of rest between each workout and at least two days between the pull and leg workouts due to deadlift). The only exercises done in RPT fashion (with max effort on the first set) are the big compound lifts: Deadlift, Weighted Chins, Bench Press, and Squats. The exercises that are not designated as RPT or SS should be completed with about 2 reps short of failure. The following routine proved to be very effective during my last cut, enabling me to retain if not improve strength while on a calorie deficit. 

   Monday- 
     Pull Deadlift – 2 x 4-6 (RPT) 
     Weighted Chins – 3 x 4-6 (RPT) 
     Bent Over Barbell Rows – 3 x 5 (SS) 
     Preacher Curls – 2 x 8-10 (Optional) 


   Wednesday – 
     Push Bench Press – 3 x 4-6 (RPT) 
     Standing Press – 3 x 5 (SS) 
     Incline Dumbbell Press – 2 x 6-8 
     Weighted Dips or Scull Crushers – 2 x 8-10 (Optional) 


   Friday – 
     Legs Squat – 3x 6-8 (RPT) 
     Leg Curl – 3 x 5 (SS) 
     Lunge – 2 x 8 (per leg) 
     Standing Calf Raise – 3 x 8 

If you have serious issues with one of the exercises listed above, there are suitable substitutions (i.e. – Leg Press if Squats hurt your lower back, or Incline Barbell Bench Press for Incline Dumbbell Bench Press, etc.). DO NOT, however, start adding exercises. If you are doing RPT correctly, then this is more than enough volume. By the time you finish the workout you should be tired and ready to eat and relax. Do NOT go jump on the treadmill or elliptical, eat a large meal and then rest (or go back to work).


I plan to finally start writing articles on nutrition.  My goal is to at least get up an article discussing proper protein intake for athletes by Tuesday.  There may be a couple of other smaller articles between now and then though.  Let me know if there is anything specific that you would like to see researched and discussed.