This is an excerpt from Velocity-Based Training by Nunzio Signore & Nunzio Signore.
Method I: Rep Manipulation Based on Velocity Loss
I use this method when training muscular hypertrophy and muscular endurance (short). It is designed to use the same weight for a predetermined number of sets. The reps are terminated once a velocity loss of greater than 50 percent target velocity is recorded. If the athlete can move the weight at the desired velocity for more than 20 reps or beyond one minute for any given set, the load must be increased.
TARGET VELOCITY LOSS
40 to 50 percent
Muscular hypertrophy (hypertrophy I)
SETS AND REPS
8 sets × ? reps at 40 to 70 percent 1RM, or 0.75 to 1.0 meters per second (as long as reps do not exceed 20 or one minute total work time per set)
One minute between sets
- Select desired load and velocity (0.75 to 1.0 meters per second).
- Load does not change; perform set until the rep target velocity drops by 40 percent. For example: If 0.80 meters per second is the target velocity, the set ends when the first rep below 40 percent target velocity (0.32 meters per second) is recorded. Note: Always provide a second chance. Many times, athletes will rise to the occasion by pushing themselves a bit harder to meet the required parameters to continue. If the athlete fails two sets in a row, either lower the weight or terminate that specific workout.
- If athletes can move the bar at a desired velocity for more than 20 reps or longer than one minute during a set, or if they can maintain the same amount of reps for all eight sets while maintaining the required velocity loss, the bar weight is too light and needs to be increased.