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A lot of people misunderstand velocity-based training. They think VBT is just about moving weights fast or chasing peak velocity numbers with lighter loads. But in my opinion, VBT becomes significantly more useful when the loads get heavy.

When the bar is light, reps are naturally going to move fast. That’s expected. But lighter loads also come with greater variability from rep to rep. Small differences in intent, timing, technique, or fatigue can create noticeable changes in velocity without necessarily meaning anything meaningful changed physiologically. Fatigue interference is also lower with lighter weights, which means bar speed doesn’t always tell you much about your actual readiness or strength levels that day.

Once the loads get heavy, velocity starts becoming a much more useful diagnostic tool.

Heavy loads expose strength levels more honestly. They reveal how prepared your nervous system is, how recovered you are, how much effort a set truly required, and whether the prescribed load is appropriate for that training session. When you’re working at 85% or higher, small changes in bar speed matter more because the margin for error is smaller and the relationship between force production and velocity becomes tighter.

That’s also why progress tracking becomes more meaningful with heavier weights.

If you move a heavy load, something around 85%+ of your max, even 0.05–0.1 m/s faster, that can represent a substantial improvement in force production and performance capability. That’s meaningful data. On the other hand, moving a lighter load 0.1–0.2 m/s faster often doesn’t carry the same significance because lighter weights are already influenced more heavily by natural variability and lower fatigue costs.

The heavier the load, the more velocity reflects actual strength qualities instead of just movement speed.

This also makes VBT more effective for acute load adjustments during training. If a heavy warm-up single or working set is moving slower than expected, that gives you immediate feedback regarding readiness, fatigue, or recovery status. Likewise, if the bar is moving faster than expected under heavy load, it may justify increasing training loads that day. The information becomes actionable.

For example, I compared two squat sessions performed two weeks apart at roughly 95% of my 1RM. One set was 585 pounds and the other was 590 pounds. Even though the second session used more weight, I actually maintained bar speed better with 590 than I did with 585. That tells me more about my strength improvement, preparedness, and adaptation than if I compared much lighter sets like 450 versus 460 pounds and saw similar relative velocity changes.

Heavy loads magnify meaningful information.

That’s where VBT becomes most valuable. Not just as a way to measure speed, but as a way to evaluate force production, readiness, adaptation, and appropriate loading with greater precision.

0 RIR is not the same as training to failure. When you train to 0 RIR, it means you rack the bar when you complete a rep and physically cannot perform another.

Failure is 0 RIR, but 0 RIR is not necessarily failure. This distinction is crucial because training is a balance between stimulus and fatigue. Training to 0 RIR is highly fatiguing, but you can still perform two consecutive sets with similar loads—granted, the second set will either require a lighter load to match the rep count or result in fewer reps if the same load is maintained. However, you can still complete another real and effective working set as long as you don’t actually fail.

Failure—true failure—means you get stapled under the bar. If that happens, you’re not doing another real working set afterward. The cost of that failed set is significantly higher than if you had simply racked the bar at 0 RIR.

For well-trained individuals using high absolute loads, relative loads still matter, but absolute loads likely contribute more to fatigue. If you’re strong and working with heavy weights, pushing a set to failure means you probably won’t be training that movement at high intensity for at least 72 hours—maybe longer. And 72 hours might even be optimistic.

That said, I’m not opposed to failure. I actually think it has its place—but only sparingly.

This also ties into why I don’t program sets beyond 12 reps, and even that is higher than my preference. It’s also why I don’t recommend using loads lighter than 70%, though 70% is likely still too light for my preference. Our ability to gauge RIR declines as the number of reps in a set increases, and as the load gets lighter. (Modeling the repetitions-in-reserve-velocity relationship: A valid method for resistance training monitoring and prescription, and fatigue management, 2024).

This meta-analysis (Accuracy in Predicting Repetitions to Task Failure in Resistance Exercise: A Scoping Review and Exploratory Meta-analysis on RIR prediction accuracy, 2021) found that people are more accurate when predicting RIR in sets of fewer than 12 reps. This is probably because the gradual increase in discomfort over high-rep sets clouds judgment, making it harder to pinpoint the exact moment when you’re nearing failure.

For example, if you use a weight you can only lift for 8 reps, by rep 6, you have a pretty solid idea of how many more you can do. But if you’re working with a weight you can lift for 12 reps, by rep 10, variability in bar speed makes gauging RIR much less precise.

This leads to my final point: if you’re serious about training, velocity-based training (VBT) is a necessity. Get an OVR, get a Vitruve unit—get some objective data. Knowing what bar speed corresponds to your actual RIR is invaluable.

Of course, you still need to be aware of how you feel—your perception matters. A big part of training is experiencing physical hardship and linking psychology with physiology. But as you become stronger and more advanced, precision matters more. Those last few adaptations require a more refined approach. Using objective data like bar speed to align with your perceived final rep in the tank can go a long way in regulating training frequency and recoverability.

If you truly care about training, as I do, the goal is to train as frequently and effectively as possible. I don’t want to leave it all up to guesswork. I don’t want to overshoot and ruin a session two days later, but I also don’t want to sandbag it and leave too much in the tank.

Strength training is a journey that requires dedication and a well-structured roadmap. This guide offers a basic framework for achieving strength and hypertrophy. It’s essential to understand that there are no shortcuts or quick fixes; this is about years—if not decades—of commitment and hard work.

Understanding Training Phases

Each training phase represents an increase in your "training age." As you progress through these phases, each level demands a greater magnitude of stress to promote further adaptations in strength and muscle growth. While “magnitude of stress” can be challenging to quantify, you will recognize it through your training experiences.

Phase 1: Foundation Building (6-12 Months)

The initial phase should last approximately six months, although some individuals may extend it to a year or longer. During this period, your focus should be on linear progression with sets in the 5-7 rep range. Building a solid base of five-rep strength is necessary and helpful to one’s long term development in strength and size.

As you advance, you'll reach a point where increasing weights by 2.5 to 5 pounds for three sets of five becomes increasingly challenging. This stall might occur after failing at reps two or three of five in three consecutive sessions. Once this happens, it’s time to transition to Phase 2.

Phase 2: Increasing Reps (6-12 Months)

In Phase 2, which lasts between six to twelve months, you should begin increasing your reps, and preferably your reps per set, not just adding sets to whatever rep range you’ve been training in. Shift from three sets of five to a double progression format, with 2-3 working sets of 6-12 reps. For example, if your three sets of five have reached a plateau, drop the weight by 10-15% and start the double progression with two sets of 8-10 reps. This adjustment increases your workload to a minimum of 16 reps, surpassing the total reps from Phase 1.

Continue following the double progression method, and when you can successfully complete two consecutive sets at ten reps, add 5-10 pounds and repeat the process. The key in this phase is to ensure that, by the end, you’re lifting more total reps and weight compared to Phase 1. This example of a double progression can last months upon months with consistent training and high effort.

Phase 3: Emphasizing Quality (16-24 Months)

Entering Phase 3 means that you may have been training consistently for 16-24 months. Be prepared for this phase to extend over several years. Here, it's time to implement the effective reps model, focusing on high-intent and high-quality practice of strength training.

There are numerous programming strategies to effectively utilize this model. You might opt for 1-2 top sets at heavy weights followed by 1-2 back-off sets taken to a reps-in-reserve (RIR) of 1-2. Alternatively, giant sets can be employed, where you choose a heavy weight (80-90%) and aim to accumulate 12-25 high-quality reps over multiple sets.

Another effective approach is to divide your training into “high intensity” days and “high volume” days. This strategy will help you understand your maximum recoverable volume, which is crucial for optimizing your training and recovery.

Phase 4: Optimizing Workload

In Phase 4, continue to emphasize the effective reps model but reduce your overall workload. The goal is to achieve maximum stimulus in minimal time. Consider employing giant sets, such as 1 top set of 3-5 reps followed by 1-2 back-off sets of 6-8 reps, or using descending weights with ascending reps (e.g., 3 sets of 4, 5, and 6 reps, all at RIR of 1-2).

Phase 5: Reaching Your Limits

By Phase 5, you may be approaching your genetic limits. At this stage, the key is to train hard and diversify your rep ranges. Spend blocks focused on high reps and others on low reps. Utilize density sets to maintain work capacity, and incorporate AMRAP (as many reps as possible) sets to test how close you can get to failure without actually failing.

Avoid sticking to one programming strategy for too long to prevent your body from accommodating to the routine.

Conclusion

This framework provides a roadmap for strength training and hypertrophy, guiding you through a structured progression. There are numerous sensible programming strategies to consider, and while this overview may be broad, it aims to grant clarity on your journey. Remember, with determination and persistence, you can make significant progress in strength and muscle growth over the long term. As someone who has been committed to training since the age of 18 and continues to progress at 32, I can attest to the effectiveness of these principles.

One of my Hoss Concurrent members recently asked me why I sometimes program density sets instead of traditional set/rep schemes. The short answer? Density sets offer unique challenges and benefits that can make your training more effective and engaging. Let’s dive into what density sets are and why they might be a great addition to your training program.

Density sets involve performing an exercise for a designated or prescribed amount of time rather than sticking to a fixed number of sets and reps. For example, a common setup I like to use is back squats for 14 minutes. Unlike giant sets, where you aim for a specific total number of reps, density sets put you in control of the workload.

Here’s how it works:

Warm up and choose your working weight.

Start the timer and perform as many reps as you can in each set within the designated time frame.

You decide how many reps per set to perform, how long to rest between sets, and any other parameters to achieve your desired training stimulus.

It’s a simple yet highly flexible approach to training.

Improved Technique Density sets are a great way to refine your form. Since you’re not locked into a specific rep scheme, you can prioritize quality over quantity. If a rep feels off, simply rack the bar, take a moment to assess, and make the necessary adjustments before continuing.

Autoregulation Density sets allow for built-in autoregulation. Depending on how you’re feeling or the weight on the bar, you can adjust the number of reps per set. Maybe 3 reps feel right today, or perhaps it’s just 2 or even 5. This flexibility ensures you’re performing high-quality reps without unnecessary pressure to meet a rigid target.

Mental Ease Unlike traditional set/rep schemes, density sets don’t require you to mentally “lock in” for hard sets repeatedly. Instead, you can work at your own pace, focusing on accumulating quality reps over the time frame. This can make training less mentally taxing while still being effective.

Unique Progressive Overload Opportunities Density sets provide alternative methods for progressive overload:

Increase the duration of the density set while keeping the weight the same.

Perform more reps within the same time frame.

Shorten the time frame but still complete the same number of reps.

Or stick to the same time, reps, and rest intervals but increase the weight on the bar.

For those who have been training for years and haven’t tried density sets, this approach can be a refreshing change. Many lifters report positive feedback after incorporating density sets into their training blocks.

Whether you’re looking to improve your technique, regulate your intensity, or explore new ways to progress, density sets are worth considering.