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Switching to 15-20 Reps Should Adjust Accordingly

Marc David 4 years ago • updated by Carl Juneau, PhD 4 years ago • 1

Heavy lifting takes it toll.. so I opted to switch things up.  Maybe some high rep training for variation.  DR Muscle let me switch the program to 12-20 reps and reloaded.

But the weights it picks is insane.

For example, if my normal weight was 100 for 17 on tricep pushdowns, switching set it to 90 for 17?  

Or flat dumbbell presses went from 85 at 8... to 70 at 18.

I believe it does this to keep in line with your current strength curve.  I'm not sure what to do here.  I don't want to deload endlessly but I also wish I could say.. hey DR Muscle.. you know my 1 RM for bench press.. okay so instead of working out in the prescribed 75-90% range, let's take it down to 55%...

Maybe that would be a better option? 

I want my reps to be 15-20 and within the 55% range ... so it's not a deload but it gives me more volume at less weight.

A percentage option would be great!

Answer

Answer
Carl Juneau, PhD 4 years ago

Hi Marc,

I can definitely see where you're coming from here. Until your suggestion gets more votes and we implement it, I can suggest two ways to do this:

1) Tap More > Deload next to the exercises you find too heavy. One deload should get you about to where you want to be. Then, you can tell the app the set was "very, very hard" anytime you don't want it to increase your weights.

2) Create a custom program with easy (or medium) variations of your exercises (or swap those in). Easy exercises have a target RIR of 5-6 and medium of 3-4. You could also try the default Dr. Muscle programs (they have plenty of those starting at level 4).

Hope this helps!

Carl

Answer
Carl Juneau, PhD 4 years ago

Hi Marc,

I can definitely see where you're coming from here. Until your suggestion gets more votes and we implement it, I can suggest two ways to do this:

1) Tap More > Deload next to the exercises you find too heavy. One deload should get you about to where you want to be. Then, you can tell the app the set was "very, very hard" anytime you don't want it to increase your weights.

2) Create a custom program with easy (or medium) variations of your exercises (or swap those in). Easy exercises have a target RIR of 5-6 and medium of 3-4. You could also try the default Dr. Muscle programs (they have plenty of those starting at level 4).

Hope this helps!

Carl

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