Lift the Weights
Mechanical tension is the primary driver for hypertrophy, and reps near failure matter most. By adding weight, you are starting each set near failure, eliminating junk volume.
More Mechanical Tension and Less Fatigue
Traditional 3 sets of 8-12 reps rely on fatigue to recruit your bigger and stronger Type II muscle fibers.
Using the same number of reps, Low Rep Hypertrophy Sets allow you to lift much more total weight, increasing mechanical tension and automatically recruiting your bigger, stronger muscle fibers from the first rep.
This shift in mindset aligns with Myofibril Hypertrophy, which is the increase in the number and/or size of myofibrils, rather than just increasing the amount of fluid in the muscle. Science shows you can accomplish this using heavier weights, 75-90% of 1 RM, which is exactly what you get with Low Rep Hypertrophy Sets.
Who Is Low Rep Hypertrophy Sets For?
If you’ve been training and feel like you've hit a wall, this is the change you need to keep building muscle.
Some key concepts you will learn through training on my Low Rep Hypertrophy Set program include:
✓ The importance of tonnage for hypertrophy
✓ The at of motor recruitment
✓ How much weight to use and how long to rest between sets
✓ How to autoregulate and max out to progress and hit new PRs
Get the Full Training Manual
How much weight should you use? Won't this take too long? Which exercises should you use this on?
How much rest between sets? I promise I've received all these questions over the years, and I've answered them all in the Low Rep Hypertrophy Set Training Manual.
What Makes Sets of 8-12 Reps Good for Hypertrophy?
When you get to the end of a set of 8-12 reps, you start recruiting those high-threshold motor units, but you do so through fatigue, ultimately limiting your ability to accumulate quality tonnage.
Low Rep Hypertrophy Sets achieve both simply by using heavier weight, which allows you to recruit your type II muscle fibers on the first rep in a way that accumulates meaningful volume.
Same Number of Reps
Most people use rep schemes like 3x10 to build muscle. That's 30 reps. I use the opposite, such as 10x3, which is also 30 reps, but you’re lifting MUCH more total weight.
More Mechanical Tension
By reversing the rep structure and doing 8-12 sets of 1-5 reps, I'm able to lift much more total weight than the traditional 3 sets of 8-12 reps.
More Reps Near Failure
In a traditional set of 10, only the final 2-3 reps are near failure. The first 7-8 are wasted energy, in my opinion. With low-rep sets, every rep is “near failure.”
State Trooper / Competitive BJJ / Wrestling
“I’ve never in my life had the progress I’ve had with Super Sets these last several years. If you want to hit PR’s regularly, I highly suggest Super Sets. I wouldn’t be on this program for 5 years if this wasn’t the case.”
“What is crazy is how strong and big you get from doing this method. About 4 years ago, I was bored of programming for myself and was looking for something different. I had toyed with similar methods for myself and my team for a while. Found someone bigger and stronger than me (Jake), I paid for and ran @StrengthDebates method for a year and absolutely exploded. I then took a lot of his methods and paired them mine, our guys got bigger and stronger quicker than anything I had done before.”
Head Strength Coach at Army Football
“I have used Super Sets in Off-Seasons when I’m looking to build some more size and I documented a noticeable size increase within 4 months. It was incredible. This is the only program I’ve used that increased my size dramatically while using strength and increasing my 1RM. I’m a believer.”
2X World Champion Powerlifter
Meet Your Coach: Jake Hicks
With over 10 years of experience in sports performance, including 6 years at EXOS and time at the University of Florida, I have coached everyone from youth and college athletes to NFL, MLB, NBA, and combat athletes, as well as recreational lifters and high-level Powerlifters, including a 2x world champion.
I launched RX Strength and Fitness in 2018. My goal was to expand my impact to more people and provide high-level coaching and programming to people of all walks of life.
I strive to question the status quo and provide new ways of progressing what is possible in human performance. My low rep systems are by far my most popular and most requested style of training.
This is not just a program, but it is a system. I pride myself on the coaching and education that I provide in the training itself.
| Feature | App | |
|---|---|---|
| Connected to me as your coach | ✔ | ✖ |
| Leaderboards for competition | ✔ | ✖ |
| Delivered through the TrainHeroic app | ✔ | ✖ |
| Instructional exercise videos | ✔ | ✖ |
| Detailed coaching notes | ✔ | ✔ |
| 5 sessions/week (4-7x flexible) | ✔ | ✔ |
| Printable – bind, annotate, and take notes | ✖ | ✔ |
| Price | $39/month | $39 one time payment |
Download the PDF or start training in the app today.
5-7 days per week. 9 Weeks which includes 40 sessions. A unique and novel training split that targets 1 muscle group per day. Systematically exhaust your muscles using strength cascades.
Simply a continuation of Super Sets 1.0 with an additional 40 sessions and all new training methods and education. There are YEARS of continuation in the app version if you need more.
This is the low rep hypertrophy system but in a traditional upper lower split. 9 weeks, 4 training sessions per week for a total of 32 sessions.
*Equipment Required
Barbells | Dumbbells | Flat Bench | Incline Bench | Enough weight to lift at and near maxes | Lat Pulldown Machine | Pull Up Bar
*Recommended
Cables | Chest Fly Machine | Bicep Curl Machine | Leg Extension |Leg Curls Machine
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