40 Rep Method – Bring the pain

The 40 Reps Method – When most people think of sets and reps, their fallback scheme is 3 sets of 10 reps. Here’s something different that’ll break you out of a rut: forget about the number of sets. Instead, think about hitting a certain amount of total reps for the exercise. A good number to shoot for is 40. So your goal is to accumulate 40 reps for a particular exercise. The number of sets is (almost) meaningless.
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The secret is in choosing the weight you use on the exercise. Load the bar or machine with a weight you can lift for 8 reps – your 8 rep max. That’s the load you’ll use for the whole exercise. With your load selected, you’ll now shoot for 40 total reps, regardless of how many sets it takes. You won’t even try to count sets, only reps. As you fatigue, you won’t be able to get the same number of reps per round, and that’s fine because we’re only concerned with total reps. Here’s an example:
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• Exercise:  Biceps Curl
• Reps:  40 total
• Load:  8RM
• Sets: Doesn’t matter
• Rest:  45 secs between sets
• Set 1:  8 reps
• Set 2:  8 reps
• Set 3:  6 reps
• Set 4:  5 reps
• Set 5:  4 reps
• Set 6:  4 reps
• Set 7:  3 reps
• Set 8:  2 reps
• Total reps: 40
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Compare that to 3×10. You’ve completed more reps using a heavier weight while at the same time increasing work capacity.
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Remember, you’re only resting 45 seconds between sets and you’re starting with your 8RM, so every set will be taken to failure. If you can get 8 on every set, then you either started too light and sandbagged the first few sets, or you rested way longer than 45 seconds between sets.
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Also, remember that the above is just an example. You may be able to finish off all 40 reps in 6 or 7 sets. Or it could take you 10 sets where you’re down to doing singles at the end. It all works as long as you’re following the load/rest guidelines.