The Total Repetition Method—Jailhouse Strong Style Back Training

June 28, 2016 1:48 am Published by Leave your thoughts

By: Josh Bryant

tyrus hughes

Tyrus Hughes has practiced the Total Repetition Method for decades

 
A well-developed back is essential to an aesthetically-pleasing physique and radiates an aura of power.
Maybe your back gains have flat lined with traditional methods or you just flat out want to try something different. If this is you, I have the solution; it’s an old-time Jailhouse favorite called the total repetition method.
In the best-selling book, Jailhouse Strong, I co-authored with Adam benShea, the total repetition method was part of our revered back specialization program.

jailhouse strong cover

So what exactly is the total repetition method and when can I do it?
Drum roll, please.
Total Repetition Method – The total repetition method may be done with any type of strength training exercise!
All it means is the chosen exercise is performed in the fewest number of sets to hit the prescribed amount of repetitions. Using the total repetition method,100 pull-ups might look something like this: Set 1 – 15 reps, Set 2 – 12 reps, Set 3 – 11 reps, Set 4 -10 reps, Set 5 – 10 reps, Set 6 – 9 reps, Set 7 – 8 reps, Set 8 – 7 reps, Set 9 – 7 reps, Set 10 – 6 reps, Set 11 – 5 reps.
You can use total repetition method for any exercise or any number. This method is brutal and a great way to simultaneously increase training volume and training density.
Enough theory, let’s put it into practice! Here is what it would like in a powerbuilding workout.
The Workout
Exercise/Sets/Reps/Notes
*Snatch Grip Deadlifts/3/3,5,6 (Overhand with straps are okay)
*Dumbbell Shrugs/3/12,10,8 (Standing or seated)
*Tbar Prison Rows/3/8,6,5
*Total repetition 100 pull-ups/??/100 (If you are able to do more than 15 pull-ups at once add additional weight, if you drop below 5, use a band to assist you. Take each set to failure, rest 45 seconds after each set.)
Final Thoughts
Hotel, motel, Holiday Inn if your gains start lacking, do it how they do it in the pen.
There are so many ways to progress the total repetition method: add weight, add reps without increasing time, do the same reps in less time, progress to harder exercise variations and the list goes on.
Revoke your citizenship in Plateauville and start making some gains with the total repetition method.
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