Rep Schemes: "I'll Pick" Mode

Rep Schemes: "I'll Pick" Mode

Rubber Bands is designed to take the thinking out of your workout. Our Guided Mode (Automatic) is the default for a reason: it calculates the perfect resistance and rep range based on your specific goal—whether that's Strength, Hypertrophy, or Endurance. It even handles progression, automatically adjusting your reps when you move to a heavier band.

But sometimes, you don't want a co-pilot. You want to fly the plane yourself.

Enter "I'll Pick" Mode (Manual Mode).

What is "I'll Pick"?

You can find this option in your workout settings. When you toggle your workout mode to "I'll Pick", you disable the automatic recommendation engine.

Instead of calculating new targets for you, Rubber Bands simply recalls exactly what you did during your last session of this workout. If you did 3 sets of 15 reps with the Green band, that's exactly what you'll see pre-filled.

This gives you a stable baseline and complete freedom to deviate from the standard progression algorithms.

Why Go Manual?

The Automatic mode is built on linear periodization and standard progression models. These are effective for 90% of training, but they don't cover every advanced training technique. By switching to Manual, you can implement specialized Rep Schemes to break through plateaus.

Here are three powerful schemes you can run using "I'll Pick":

1. Training to Failure (AMRAP)

In Guided mode, we might prescribe a range like 8-12 reps. This keeps you safe and ensures you're working in the right zone for your goal.

But to truly test your limits, you might want to train to Failure—performing reps until you physically cannot complete another one with good form.

  • How to do it: Switch to "I'll Pick". Ignore the rep target. Just go.
  • Logging: If you get 18 reps, log 18.
  • Next Time: When you repeat the workout, you'll see "18" pre-filled. Your only goal is to get 19 (or more!).

2. Pyramid Sets

Pyramid training involves changing the resistance and rep target for each set within a single exercise.

  • Standard Pyramid: Start with a lighter band for high reps (warm-up/volume), and increase resistance with each subsequent set while lowering reps.
  • Example:
    • Set 1: Blue Band x 20 reps
    • Set 2: Green Band x 12 reps
    • Set 3: Black Band x 6 reps

Guided mode typically assigns the same band for all sets. "I'll Pick" lets you customize every single line item.

3. Reverse Pyramid Training (RPT)

Many lifters prefer to do their heaviest set first, while they are freshest.

  • How to do it:
    • Set 1: Heavy Band x 4-6 reps (Near failure)
    • Set 2: Drop to Medium Band x 8-10 reps
    • Set 3: Drop to Light Band x 12-15 reps

This allows maximum force production on the first set, and metabolic stress on the later sets.

Conclusion

Guided Mode is your daily driver; it guarantees progress and keeps you on track without fuss.


"I'll Pick" Mode is your track car; it requires more input, but it lets you redline your performance.

Don't be afraid to switch it up! Try running a "I'll Pick" cycle for 4 weeks to test your limits, then switch back to Guided to settle into a new baseline.