For several years, I used low sets (1-3) and multiple reps performance of SR exercises. My criteria of needed loading for strength and hypertrophy were the failure or muscle burning/pain in the muscles. However, the persisting pain in my joints, probably because of the medical treatment, pushed me to search another manner of my workout performance. After reading Pavel Tsatsouline’s, book “Russian Strength Training Secrets for Every American”

https://www.lbs.co.il/data/attachment-files/2014/12/19913_Pavel_Tsatsouline_-_Power_To_The_People.pdf, I tried to follow his advices. Although his recommendations were written for weightlifting, they can be easy applied to SRT.

In particular, his key recommendations for gaining muscle mass and strength are:

1. Usage weights ~80-90% of max

2. Reducing the number of reps to 4-6 per set

3. Performing multiple sets (5-25)

4. Avoiding fatigue after each set to keep the efficiency of performance during next sets

5. Termination of sets and reps before failure to avoid premature fatigue, which would reduce weights or/and sets

6. Heavy but never to failure training

7. Usage short rest periods between sets (30-90 sec) to promote hormone production

8. Three sessions per week

After training on Pavel’s method for ~1 month, using 6 reps x 6 sets SR training with a stick, I can say only “GREAT!” Indeed, I feel energy in the body after sessions; no fatigue or weakness that frequently occurred after multiple reps training.

Although someone will disagree with me, I would like to note some pros and cons for multiple sets method.

Pros:

1. High efficiency to increase muscle mass and strength

2. Low negative impact on joints

3. The lack of fatigue after training

4. Better maintenance/control of high levels of SR tension during sets

5. Low probability of overtraining and negative impact on heart (for old people)

6. Increased energy and good mood after training

Cons:

1. Lower efficiency for endurance training and cardio

2. Workout may take more time because of multiple sets and rests

I think that multiple reps training is OK for younger guys who want to gain great endurance and strength. However, for old blokes, like me, this training may create serious joint problems. Other pros and cons of multiple reps you could add yourself.

Please share your thoughts.