Want to add some intensity to your single-set strength training? Why not try a set of reinforcers?

You may be asking, what are reinforcers and how are they used?

BIO-MECHANICS
When we talk about reinforcers, we’re talking about a variable repetition scheme that generates
intensity by “reinforcing” good rep mechanics. Reinforcers involve a combination of normal speed
repetitions (1-2 seconds up/positive phase and 2-3 seconds down/negative phase) and “strictlycontrolled”
speed repetitions (4 seconds up/positive phase and 5 seconds down/negative phase)
within the construct of a single-set.

For example, let me describe a reinforcer set of dumbbell chest presses using 1 x 10-12 reps. Perform
the first 3 reps at normal speed. Starting with the 4th rep, employ the “reinforcer” mechanism of
strictly-controlled movement for reps 4-6. For reps 7-9, return to the normal cadence and finish the
set with reps 10-12 using the strictly-controlled cadence.

PROTOCOL
I employ reinforcer sets 1 x per week over the course of weekly strength training (M, W, F). Primarily, I
use them with exercises such as the dumbbell chest press and machine seated row for 10-12
repetitions. Granted, reinforcers could probably be used with most exercises. Finally, I use this
mechanism to add variety and not as a “sole” means of training.

SAMPLE SCRIPT (SINGLE-SET)
1. NECK FLEXION (MANUAL RESIST), 1 x 10-12
2. SHRUGS (DB), 1 x 10-12
3. HIP ADDUCTION (MACHINE), 1 x 12-14
4. CHEST PRESS (DB) REINFORCERS, 1 x 10-12
5. LEG CURL (MACHINE), 1 x 10-12
6. ROW (MACHINE) REINFORCERS, 1 x 10-12
7. LATERAL RAISE (MACHINE), 1 x 10-12
8. LEG PRESS, 1 x 12-15
9. PULLOVER (MACHINE), 1 x 8-10
10. ANKLE EVERSION (CABLE), 1 x 12-14
11. ABDOMINAL CRUNCH (BODY-WT), 1 x 12-15
12. 45* LOW BACK EXT (BODY-WT), 1 x 12-15

For me, reinforcers have been an effective way to add both variety and intensity to single-set strength
training. If you’re up to the challenge, try a set of reinforcers. You may be impressed with the results.