AMRAP — as many reps as possible
A set where you do as many reps as you can with good form. Programs write it with a "+": "3+", "5+".
AMRAP means as many reps as possible. It's usually the last set: in 5/3/1 the last work set of each week is "5+", "3+" or "1+". The point is to see from the rep count whether your strength is growing, and to get more work in on a good day.
"As many as possible" means with good form, not grinding to the last inch. Stop when the next rep would break your technique — closer to RPE 9 than to true failure.
A "+" set is handy for estimating your max: 90 kg for 8 is an estimated max of about 114 kg. The 5/3/1 calculator lays out a cycle with these sets.
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In the diary I work out all of these numbers myself — you just log the set.
Prefer Telegram? Open the bot — same diary.
Other terms
- e1RM (estimated one-rep max)
- RPE (rating of perceived exertion)
- RIR (reps in reserve)
- Tonnage
- Double progression
- Superset
- Drop set
- Warm-up set
- Working set
- Plateau
- Deload
- Hypertrophy
- PR (personal record)
- 1RM (one-rep max)
- Training to failure
- Training volume
- Training frequency
- Training max
- Linear progression
- Compound exercise