Chasing Rep PRs before Weight PRs

Certain authors have a way of presenting an idea that is simple, logical, and compelling to the point of getting me to examine my previous methods as well as my motives.  Paul Carter is one such author and trainer. The major concept I've embraced from him is chasing rep PRs before Weight PRs.

I'm almost 42 and realize I'll never compete in a powerlifting competition, so chasing 1 rep maxes has very little relevance to my goals. Its high risk and low reward. Rather than trying to add more weight every week, I'll stick with a specific weight and just grind out more reps every week.

The two methods I am using at the moment:

  1. Volume Accumulation programming:
    I'm not sure if there is a better name for it, but that's what I call it.  I can run this for 12 weeks with amazing results before I have to switch. I pick a weight I can manage for 10x5. Each week, I add 1 rep per set for a total of 10 extra reps.  By the end of 6 weeks, I've gone from 50 total to 100 total reps.  e.g.

    wk1 10x5;    wk2 10x6;    wk3 10x7;    wk4 10x8;    wk5 10x9    wk6 10x10
    Add 10-15% more weight and start over.

  2. 3-50 Method
    This is a Paul Carter method.  Pick a weight and try for a total of 50 reps in 3 sets. When you hit a minimum of 50 reps, add weight and start over. If I pick my weights right, it usually takes about 3 weeks to meet or beat 50 reps.

The value of hitting rep PRs, from my experience, is building muscle faster with much less joint pain and much lower risk of injury, while also improving my conditioning and burning some fat. I'm sure I'll find new methods when the time comes, but I'll stick to the principle till I'm an old man, God willing.

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