The Repeated Effort (RE) Method is typically used for accessory exercises and sometimes for the main lift when de-loading. Following the primary Max Effort or Dynamic Effort exercise the accessory work is programmed to build muscle, strengthen weak points, and prevent muscular imbalances that may result from the sporting form. For instance, many jiu-jitsu athletes tend to have rounded shoulders and concave backs due to the postural requirement of many guard positions. Programming extra upper back, rear deltoid, and external rotator cuff exercises would be a good idea to counter the tension developed in the pecs and front deltoids as a result of those specific sport positions.
The RE Method will have you using submaximal weights for higher reps pushing the muscles to, or very close to, failure. This makes it easy to accumulate a lot of volume in the targeted muscles which is beneficial for increasing muscle mass and strengthening the weaker links in larger movements.
How many sets and reps will depend on different variables such as how conditioned the individual is currently and how fatigued the muscle is already from the primary movement. Also, if you are taking each set to complete failure, you will need fewer sets than if you are stopping a couple reps shy of failure. Generally speaking, we typically perform 2-6 sets of 6-12 reps for most of our accessory exercises. Sometimes we will push upwards of 15-25 reps or more depending on the movement and the goal of the movement. For joint integrity work we will often use very high reps, 30-50 or more, per set.
Unlike the max effort exercise which we tend to rotate on a weekly basis, the repeated effort accessory movements can be used for 2-4 weeks before cycling in new exercises provided you are able to continuously increase the volume without regressing.
I recommend trying to get the most out of the least when doing accessory exercises. If you are completely trashing yourself in the gym it will have a negative affect on your specific work on that mats. If you can fatigue the target muscle in 2 sets, performing 3 or 4 more sets will have a negative affect on your recovery while providing very little progress in strength or hypertrophy. Part of getting the most work out of the muscle you are targeting with the accessory exercise is to use a slow, controlled eccentric (lowering) phase of the lift and a more explosive, but controlled, concentric (lifting) phase. Just blasting through the reps with bad technique is not beneficial on any level.
Generally speaking we perform 2-5 accessory exercises after the main lift. Your goals will determine your exercise selection. Another factor would be competition prep. If you are not getting ready for a match or tournament you can spend more time in the gym, but as you get closer to a contest you will need to dial it back in the weight room to compensate for the extra sparring and drilling you will be doing to prepare.
Also, if you are completely fried and need to back off or de-load a bit, taking out the max effort or dynamic effort main lift and just performing the accessory work can be a great thing to do. If this is the case I would probably do fewer sets and stay away from failure. This will allow for the workout to stimulate recovery and would be a much better option than taking the entire day off.
There are many options for programming accessory work, but to sum it up, do as little as you need to in order to make progress and let your individual needs determine the exercises you program for the accessory / repeated effort work.
