25 - 100 System

Dense Strength was created because I saw too many people investing 2-4 hours in the gym each week without the results to show for it.

I wanted a way that couldn't fail.

Dense Strength has helped hundreds of coaches to have more focussed sessions where the athlete knows exactly what they are doing and the focus can be completely on execution.

This is key.

The volume and intensity are very clear to progress from session to session.

Still... Ben Patrick always says the truth is simple.

Can we make it simpler?

What's non-negotiable is that we PROGRESS. It doesn't have to be session to session but it certainly can be.

Chasing TOO MUCH PROGRESSION is a problem for many young males and NOT ENOUGH PROGRESSION for many average gym goers.

Does it really matter if we use 4-5-6 or 7 repetition sets?

Are 8-10-12 repetition sets significantly different?

Is the impact or 1, 2 or 3 repetition sets remarkably different?

The main benefit of progressing the repetitions is as a method of progress but when we change WEIGHT and REPS we can get loose focus more easily.

ATG has simplified athletic development in a way that it has never previously been simplified with its exercise selection. Can programming be just as simple?

The target is 25 (ish) repetitions for the movement.

In this system, there are 2 ways we can shoot for the 25.

1x25

5x5

These 2 styles cover strength and hypertrophy stimulus. You would track your numbers for both.

1x25 is a great way to lower the intensity of a strength stimulus. You get fresh smooth repetitions and you get some fatigued repetitions. The adaptation and learning in the body is different for the 2 different states that we will be training in.

1x100

10x10

1x100 is great for rehabilitation. If you go too heavy, you won't make it. The blood flow and repetition of the neural pattern create a strong stimulus for adaptation. Don't be scared that high repetitions will make you slow.

10x10 is the ultimate hypertrophy protocol. It works well.

So now we have 4 numbers for any weighted movement.

Couldn't be any simpler right? WRONG.

There are MANY Questions still to be answered here.

Let's stick with the dense system. In the minute for the 5x5 and the 10x10.

How about 3 seconds per repetition.

We could have a 75 second time cap for the 1x25 and a 300 second (5 minute) for the 100 repetitions. In this way it could be "rest-pause" as knowing the exact 25/ 100 RM becomes very difficult.

You could also set a 1 or 2 second limit per repetition if you wanted to lower the intensity (weight) and increase the speed (more tendon / tension / elasticity stimulus).

Let's make 3 seconds the default because it's the most inclusive.

Decrease the intensity as needed to make 3 seconds per repetition achievable.

This is the default. Flat loading (same weight for every set) means the first sets will be easy which decreases the warm-up requirements and increases the safety.

In training, I would also enjoy seeing the coach changing the loads from set to set. CT Fletcher talks about "Random Selection." If someone is doing squats, you're not going to make it random. Be SMART. Changing the weight set to set is a fun, smart and effective way to get more gains from your 10 sets. This method also gives you a fun way to desensitise someone to heavy weights.

Wave loading is another great way to go at this for coaches working 1-1 with athletes or for themselves. Increase the weight each set for 2-3 consecutive sets then return to a lower intensity to build again. Generally the weight cycles up for 3 waves over 10 sets but you could also back off or fall into flat loading if you peak out early.

Wave loading is another great way to go at this for coaches working 1-1 with athletes or for themselves. Increase the weight each set for 2-3 consecutive sets then return to a lower intensity to build again. Generally the weight cycles up for 3 waves over 10 sets but you could also back off or fall into flat loading if you peak out early.

Generally I would say no. Stick to 25x1's and 10x10, 1x100.

I wouldn't mind it for advanced guys.

100%. It's your training and your life. The 10x10 target to track simplifies things. With 10x10 you have 1 key number for high volume strength.

300 repetitions per session could be a good target.

5 to 10 movements for 25 repetitions.

1 to 2 movements for 100 repetitions.

eg.

Step-ups for 100 reps to start.

Tibs, Calves, Nordics, Hip flexors, hip extensors x25 reps each.

Hack squats for 100 reps to finish

No. But you could and get great results with this alone.

That's also a great approach. This framework overlaps with the way ATG programs are set-up and gives you another way to look at programming without falling into complexity?

5x5 - 70% is a good starting point. You might get up to 85-90% at which point you could reset the load or start using wave or random loading.

Any of the repetition types can be used.

Yes you could, but it would be another system then. Even with bodyweight training there are often ways that we can play with leverage.

You could go for an upper / lower split:

1's and 25x1 day -> work to a heavy single in 1-2 movements.

a 5x5 day (5-10 movements)

a 100x1 day (5-10 movements).

Or you could use similar volume across the week with 100 reps on 1-2 movements and 25 reps on 5-10 movements.

An olympic weightlifter would not use this system for their key lifts. It could work very well as a structure for their assistance work.

Do a max out set to finish. Do it again. Call it a day and come back fresh next time... this is the art of coaching! Enjoy it.

Adjust the load down for next time so you make it. The idea isn't for there to be huge time pressure or for sets to be maximal. Training mostly needs to be very repeatable. Embrace the burn with gratitude and keep the form strong.

In conclusion, this framework is something that I now hold ready to share that is even simpler than dense strength.

I gave it to my mother in law as 25 reps on 10 different movements that she can do one set of. She understood and has completed the session twice feeling happy and full of accomplishment.

Even for myself, I like to have these frames in mind. I am quite instinctive with training and go back to Dense Strength whenever I get lost with programming.

1-25-100 gives me even more clarity to start.

The first quick win is key.

Make the on-ramp as smooth as possible!

I saw CrossFit, Westside Barbell, Pavel, Chad Waterbury, Charles Staley and many more NOT using 2-3-5 minute rest periods and getting great results. Even Charles Poliquin to some extent was using sub-maximal rests and getting gains.

If HARDWARE is much more trainable for improvement than SOFTWARE, then changing the tissue size and quality should be the primary objective. Therefore, VOLUME DOSAGE becomes key.

In Westside Barbell they use around 20 repetitions for strength development 8x2, 10x2, 12x2, etc. is a common scheme for their accommodating speed work which is where specific strength is built.

Maximal strength day is for practicing under competition specific or above maximal loads. It's about gaining confidence and skeletal adaptations to survive on competition day. They stay ready to compete year round using this method.

Repetition days are when size upgrades happen with 5 minute sets, 5x20, 5x15 etc being common rep ranges. These are just about everyday for the top lifters, often broken into mini sessions of 10-30 minutes.