MORE MECHANICAL TENSION AND LESS FATIGUE
Traditional 3 sets of 8-12 reps rely on fatigue to recruit your bigger and stronger Type II muscle fibers.
Using the same number of reps, Low Rep Hypertrophy Sets allow you to lift much more total weight, increasing mechanical tension and automatically recruiting your bigger, stronger muscle fibers from the first rep.
This shift in mindset aligns with Myofibril Hypertrophy, which is the increase in the number and/or size of myofibrils, rather than just increasing the amount of fluid in the muscle. Science shows you can accomplish this using heavier weights, 75-90% of 1 RM, which is exactly what you get with Low Rep Hypertrophy Sets.
WHO IS LOW REP HYPERTROPHY SETS FOR?
If you’ve been training and feel like you've hit a wall, this is the change you need to keep building muscle.
Some key concepts you will learn through training on my Low Rep Hypertrophy Set program include:
✓ The importance of tonnage for hypertrophy
✓ The at of motor recruitment
✓ How much weight to use and how long to rest between sets
✓ How to autoregulate and max out to progress and hit new PRs
WHAT MAKES SETS OF 8-12 REPS GOOD FOR HYPERTROPHY?
When you get to the end of a set of 8-12 reps, you start recruiting those high-threshold motor units, but you do so through fatigue, ultimately limiting your ability to accumulate quality tonnage.
Low Rep Hypertrophy Sets achieve both simply by using heavier weight, which allows you to recruit your type II muscle fibers on the first rep in a way that accumulates meaningful volume.
SAME NUMBER OF REPS
Built for anyone just starting a workout routine. Uses machines, basic cardiovascular work, and sets/reps matched to someone new to the gym. The goal: Begin, Build, Progress.
MORE MECHANICAL TENSION
4 days per week on a total body split. Designed for anyone looking to start training the squat, bench, and deadlift with programming that isn't repetitive and guarantees progress.
MORE REPS NEAR FAILURE
4 days per week on an upper/lower split. Heavier lifting, more exercise variation, and the progressions that most people have been missing. This is where more serious lifters live.
REAL LIFTERS. REAL PROGRESS.
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MEET YOUR COACH:
JAKE HICKS
With over 10 years of experience in sports performance, including 6 years at EXOS and time at the University of Florida, I have coached everyone from youth and college athletes to NFL, MLB, NBA, and combat athletes, as well as recreational lifters and high-level Powerlifters, including a 2x world champion.
I launched RX Strength and Fitness in 2018. My goal was to expand my impact to more people and provide high-level coaching and programming to people of all walks of life.
I strive to question the status quo and provide new ways of progressing what is possible in human performance. My low rep systems are by far my most popular and most requested style of training.
This is not just a program, but it is a system. I pride myself on the coaching and education that I provide in the training itself.
CHOOSE HOW YOU PREFER TO TRAIN,
ON AN APP OR PRINTABLE PDF FORMAT
Feature | App | PDF |
|---|---|---|
Connected to me as your coach | Yes | No |
Leaderboards for competition | Yes | No |
Delivered through the TrainHeroic app | Yes | No |
Instructional exercise videos | Yes | No |
Detailed coaching notes | Yes | Yes |
5 sessions/week (4-7x flexible) | Yes | Yes |
Printable – bind, annotate, and take notes | Yes | Yes |
Price
App: $39/month | PDF: $39 One Time Payment
READY TO MAKE THE CHANGE?
LET'S LIFT THE WEIGHTS!
Download the PDF or start training in the app today.
*Equipment Required
Barbells | Dumbbells | Flat Bench | Incline Bench | Enough weight to lift at and near maxes | Lat Pulldown Machine | Pull Up Bar
*Recommended
Cables | Chest Fly Machine | Bicep Curl Machine | Leg Extension |Leg Curls Machine