OT: Intriguing workout variation.

[LionJim]

https://www.t-nation.com/training/tip-use-the-40-reps-method-for-growth

It seems like it's worth a try, as a variation. I have to be careful because I got injured last year and only now am approaching 100% (going on 8 months) but if you're careful then this would be an excellent once-a-week variation.

 

[kpa3]

Incorporate density training with this. Set a time goal and try to beat the previous time with the 40 reps. Also, ladder the 40 reps i.e. 2, 4, 6, 8 reps.. Then 8, 6, 4, 2 reps... Ascending and descending ladders.

 

[KnightWhoSaysNit]

Incorporate density training with this. Set a time goal and try to beat the previous time with the 40 reps. Also, ladder the 40 reps i.e. 2, 4, 6, 8 reps.. Then 8, 6, 4, 2 reps... Ascending and descending ladders.

I find it better to start with a slightly lighter weight on the first set and work up from there. Could be my age. I think it's because I need a "warmup" set. I tend to find the second set somewhat easier if I keep the weight constant. In my current routine the third set is about the same number of reps but is the heaviest weight, i.e., to the point of exhaustion.

The ramp up and then ramp down rep idea might fit me better if the idea is that the weight must be constant. Might give it a try.

 

[kpa3]

The ramp up works well. Using a lighter load with density develops a lot strength and muscle endurance..