Tip: Smash Plateaus With “Big 50” Sets

Gains stalled out? Try this shock training method and break out of that rut.

Categorized under Training

One of the most intense ways to break a training plateau is by doing 50 rep sets.

  1. Choose an exercise and select a weight that will allow you to perform 25 solid consecutive reps in one set.
  2. Upon completion of the 25th rep, take a 15-second rest-pause while breathing deeply.
  3. Continue on by gutting out a few more reps to failure, then take another rest-pause of 15 seconds.
  4. Continue in this manner until you hit a total of 50 reps.

Hypothetically, your rep patterns might look like this: 25, 8, 6, 5, 3, and 3 = 50 reps. If you have the guts, go for 70-100 reps and extend your rest-pauses to 20 seconds between subsets.

A goal to shoot for when doing a 50 or 100-rep set is to get them completed in 6 subsets or less. Bodybuilders or those with hypertrophy goals will use a weight that’s 75% of a 10-rep max and do as few subsets as necessary to achieve a 50 or a 100-rep set.

To really make them intense, they only take a 6-second rest-pause between each subset instead of 15 seconds.