The Brutal: As Many Reps/Rounds As Possible.
As usual, I like to clear anything up before we get into the details. Today that’s pointing out that these are not density sets. They’re close, but with minor differences in design and usually different goals.
I’m not going to break those down here, but if you’d like check out my article, That’s Dense.
A modest plug, only because I do utilize both density and AMRAP sets personally and professionally, and I really think you should too... so with that, you’ve gotta know what you’re doing, right? Just give that a click when you finish this article, or whenever; I’ll even make it easy and link it again at the bottom for ya.
So what the heck is this protocol? I will say, it’s almost so simple I’m not quite sure how I’m writing a whole article on it… but here I am, and here you are.
Anyway, the “how-to” of the AMRAP method is as follows:
-Choose the routine. A single exercise (e.g., push press), or a bunch of them (e.g., squats, push-ups, mt. climbers). Doesn’t really matter as long as it’s aligning with your goals.
-Set a time limit. Typically 5-30 minutes, but can be as short or long as you’d like (depends on your program, fitness level, and schedule)
-Minimal rest. The goal is as many reps as you can possibly fit into the set time limit, so you’re taking as little rest as you can (safely that is, obviously).
Yes, it’s that simple. You can do it alone, with someone, or even as a group. No counting sets and reps, just set the timer and go.
What’s The Reason for This Torture?
AMRAP is meant to be a high-intensity training protocol where your goal is to complete your maximum possible volume of a certain exercise or circuit of exercises within a set time limit. The reasonings behind this method are to increase cardiovascular endurance, muscular stamina/endurance, and mental toughness.
Again, this is not to be confused with density sets that are done in a time limit as well, but with a predetermined rep range, following rest, and usually with the goal to build size and/or strength, with endurance being a byproduct of work load. See the link at the bottom for the article.
Remember that the key is to be performing decent reps for the majority of the bout. Even though you’re racing against the clock, try and keep in mind AMGRAP (As Many Good Reps/Rounds As Possible). So, pacing to your fitness level will be vital to ensuring you’re getting the most out of this protocol for your goals and avoiding injury. A few not-so-pretty reps won’t hurt, if it’s to squeeze out the last little bit of what you got… but don’t make it the cornerstone of how you perform the AMRAP.
“The strongest training is that which is done with the greatest effort and against resistance.”
COACH’S INSIGHT
The AMRAP is a good way to give it all you got without having to worry about counting sets/reps. As long as you do it for your realistic set time, give it all you got, that’s what matters.
That first set could be 20 reps and the last 5 reps.
It’s that you did it.
The second link as promised:
That’s Dense.
Didn’t think I’d do it, huh?