It’s easy to fall into the trap of piling on volume in the pursuit of more muscle. We get it, you need to work hard to see results. But that work needs to be intentional. Strength and conditioning coach Josh Bryant of Jailhouse Strong recommends the Total Repetition Method in order to work smart, as well as hard.

'Ever since Jailhouse Strong dropped, people have been talking about, and thriving with the Total Repetition Method,' says Bryant. The result is what Bryant calls ‘strength density’ – here's how it works.

What Is the Total Repetition Method?

Instead of prescribing fixed sets and reps, you set a total target, for example 60 squats, and complete it in as few sets as possible. 'Pick a rep target, like 100 pull-ups. Do it in the fewest sets possible. Beat your last effort. It’s you versus you. No fanfare, no fluff, just results,' says Bryant.

'One hundred pull-ups might look like 15, 12, 11, 10, 10, 9, 8, 7, 7, 6, 5. Next week? Fewer sets. Less rest. Same volume. More strength,' he explains.

Stay just shy of failure on most sets to maximise total reps and keep performance high across the session.

This could look like:

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  • Pull-ups: 50-100 total reps, completed in as few sets as possible
  • Bench press: 40-60 reps at a fixed load, reducing sets over time
  • Squats: 60-100 at a fixed load, reducing sets over time

The coach explains that this works with everything: bodyweight, barbells, machines, kettlebells, even conditioning. 'Think 15 tempo runs of 100 yards in 15 seconds each, completed as fast as possible. No wasted reps. No wasted time,' he says. Bryant adds that this builds tension tolerance and mental toughness. 'This isn’t a burnout session – it’s a structured war with gravity. Win it. Weekly.'

'Forget volume versus intensity,' he adds. 'This method builds strength density. Same volume. Fewer sets. Faster completion.'

This leads to more progression as you work with intent, says Bryant: 'Strength density means more reps per set without sacrificing form. You’re not chasing fatigue, you’re chasing efficiency and domination, one clean rep at a time.'

The Bottom Line

The Total Repetition Method builds muscle and momentum without gimmicks. Its simplistic nature means you don't get bogged down in perfectly periodised sets, while you push yourself to an intensity level that will deliver the results you want.