Optimizing the Double Rep Method

Depending on the training goals and intensity ranges used, the Double Rep Method(DRM) will:

• Pack size on fast
• Power up strength levels fast
• Condition fast

When I wrote the original 'The Double rep Method For Fast Gains' back in 2014 it seemed to be greeted with joy by some, and mass confusion by others. Here are some tips to using it right.

First off, what is it again..?

Simple. Take a rep max, whether thats a 3rm, 5 rm or 12rm. Rep out. Using the shortest rest peiord possible, do another single rep. Using a similar rest period do another rep. Repaet until double the amount of reps are achieved.

For example:

• Squat 3RM

• Rest 60 secs.

• Do another rep

• Rest 60 secs. Do another rep.

• Rest 60 secs

• Do one last rep.

You have now done 6 total reps with around 90% of your squat max. That's double the rep max number hit in the first set. It is important to find the rest period that allows you to achieve this single rep in each successive set after the first one. If the first set was 5RM, this might be 20 secs. If it was 8 RM it might be 10 secs. Simple.

Follow a gradual progression to DRM

Unfortunately, some trainees seem very against short rest intervals. In some cases, some of those people are convinced such rest periods are evil because they had previously tried leaping from rest periods of several minutes to using rest-pause training with no intermediary progression. Understandably, they were not happy with the results and felt burnt out. To such ones, please read carefully: Please-Do-Not-Do-This.

To progress to DRM or rest pause methods at all, you must build up slowly. How? Gradually reduce your rest periods over a period of several weeks or longer while adjusting your work volumes to transition to a new method.

If for example you are used a 5x5 routine with 5 working sets and 3 or more minutes between sets, you could start by adding a single rest pause rep at the end of your last set of 5, subsequently reduce one set of 5 each workout, while adding 1 rep rest pause style until you hit 5RM DRM. You should experiment to find how long it takes you to recover enough to repeat 1 rest pause rep. For arguments sake, lets say it takes you 30 sec. To provide an example:

1. 5x5(now rest 30 secs then...) +1 rest pause rep(26 reps)
2. 4x5(now rest 30 secs then...)+1(now rest 30 secs then...)+1 rest pause rep(22 reps)
3. 3x5(now rest 30 secs then...)+1(now rest 30 secs then...)+1(now rest 30 secs then...)+1 rest pause rep(18 reps)
4. 2x5(now rest 30 secs then...)+1(now rest 30 secs then...)+1(now rest 30 secs then...)+1(now rest 30 secs then...)+1 rest pause rep(14 reps)
5. 1x5(now rest 30 secs then...)+1(now rest 30 secs then...)+1(now rest 30 secs then...)+1(now rest 30 secs then...)+1(now rest 30 secs then...)+1 rest pause rep(10 reps)

By workout 5 you have transitioned from a 5x5 routine to a 5RM DRM method.

When altering your loads or routine in some manner, it is important to remember that it is the sudden and drastic increase of load for a period of several weeks or months that is often the cause of over training, not the method itself.

Don't combine DRM with other methods

While this is not a hard and fast rule, it is a good guide. For example:

4 sets of 8-12 reps with 2 minute rest(regular workout)

Then...

8-12 reps DRM

This kind of usage of DRM could very well be a recipe for disaster as it will immediately and sharply increase your loads, especially if you are doing this in every exercise, and using lots of exercises per workout.

To avoid this mistake, simply start with 8-12 RM and over a progression of several workouts reduce the rest periods from 2 minutes to an eventual rest period where only 1 rep per set can be done(DRM). The total amount of rep should be double the amount of reps achieved in the first set to failure.

Whats the point of DRM?

A very logical question arises. Why use shorter rest intervals at all? First off lets consider that there are essentially 3 different effects that can be a achieved from set to set(and even workout to workout).

1. Full maximising loads that allow one to repeat the next set with more reps or with a higher power output(super-compensation)
2. Ordinary rest intervals that allow repeating the next set(or workout) with the same amount of work or power output. A by product of this is the tendency of a build-up of an excess degree of metabolites from set to set (or from workout to workout) leading to a stronger training effect.
3. Rigid rest intervals that mean a summation of increasingly stronger training effects provided the intensity of the exercise does not significant drop. A very high degree of metabolites tends to build up from set to set(or workout to workout) leading to a very strong training stimulus.

DRM belongs to the 3^rd category. However, even within this category, there are variations on the strength of the stimulus depending on the frequency and concentrations of its usage. In other words, there is a big difference between using such a method once a week and using it 6 times a week. There is also a big difference between using it to train smaller muscle groups and using it with exercises that involve lots of muscle groups.

Hitting the super-compensation phase from workout to workout and set to set provides a stable stimulus to a point. To provide an even stronger stimulus, and to use reserves not normally employed, one can use shorter rest intervals between sets(and between workouts). A critical point here though, is that a trainee that needs a stronger stimulus should progress from the least intensive(maximising rest interval) to the most intensive method(rigid rest interval). Doing otherwise will cause over training and a decrease in the effect of the training method used.

Now, how many sessions and how many sets one can tolerate while using incomplete rest intervals depends on the individuals work capacity and the development of the physiological system being training. For trainees with as very high level development, incomplete rest intervals can be used with a much higher training frequency due to the fact that they have become accustomed to shorter rest intervals with a smaller frequency of sessions before adding even more sessions. In other words, they increased their loads gradually over time.