Not really. The sets you perform still have to create a stimulus that requires adaptation.
So it really comes back to this - how many reps in the sets you’re performing actually create that stimulus?
If a set doesn’t create the need for adaptation (growth/stimulating reps) then it does nothing except accumulate more fatigue.
This is the opposite of effective training. Where we’re creating maximal amount of stimulation for the tissue and minimizing fatigue for the nervous system.
Easy set, moderately hard, hard, and failure set.
So basically only 2 hard sets and 2 warmup sets. On last set you can do nothing, rest pause, double rest pause, partials, drop 50% set, eccentric set, switch to a more mechanically advantaged position and pump out reps, etc…
One thing I like to do is 1 and 1/4 reps and after the last set do a 50% set without the 1/4 pump.
The one thing I do think is that you want to use some of those intensity techniques somewhat sparingly. Or at least for limited amounts of time.
You can still stimulate growth with straight sets all depending on how you’re manipulating your effort and it’s relation to failure.
How often do you like to sprinkle them in?
Usually during part of the training cycle.
So essentially I map out what movements I know I’m going to be doing. Make sure they are the ones that fit my structure best.
The first week or two is just break in work. I usually leave 2-3 reps in the tank after warm ups.
Then there’s a few weeks of just straight sets to failure, or at 1 RIR. These weeks tend to be heavier and lower in reps. Like the 5-8 rep range.
Then there’s a few weeks where I go with more moderate loading, and shoot for 0-1 RIR but at an increased rep range, but not “high”. Usually 8-12 instead of 5-8. Here I will implement something like 50% sets or a single drop set at 20% on the drop.
Then a few weeks where I crank really hard. Only like 2 here. At the most 3. Then it’s double rest/pause or some form of cluster sets.
All of this takes about 8-10 weeks depending.
But I will also extend a phase out much longer if I’m just killing it. So I often take the week of straight sets to failure out for weeks at a time if I’m seeing progressive overload happen.
I’m following the GMM program and progressing nicely. I’m adding weight, reps, looking bigger. So I’ll keep doing that. Lol
Can I just say @Paul_Carter after having read this post from start to finish, the key take aways are that effort is the most crucial thing.
Prior to reading this my workouts were something along the lines of straight sets and on the last set I would take it to 10 reps say and on to the next exercise, looking back at it now I KNOW I probably could’ve cranked up an extra 6-7 reps and that’s on the last set…after all the prior two junk volume sets.
After the change in my workout dynamic where effort is the number 1 thing I focus on, by god am I not able to do 4-5 sets of the same exercise. Because I’ve spent every bit of will power and energy on the first two working sets, I cannot do another set, certainly volume has gone down but make no mistake Paul, the changes I’m seeing in my body are already apparent.
Here’s a question I had though, and I really just want to understand the principle.
On the squat, I managed to crank out 17 reps, my heart pumping out my throat by the end. I tried upping the weight by 2.5kg on each side and I stumbled upon what you mentioned about ‘tipping point’ where it’s the ligaments that are lifting it and it just doesn’t feel like the muscle targeted are working 100% ( I am paraphrasing here so excuse me if it’s not accurate)
At this point. Do I milk the weight prior to adding the 2.5kg on each side? Slower eccentrics? Pause at the bottom? More reps?
Obviously the REAL key takeaway is that your knees can’t go over your toes. Ever.
Well I don’t think the muscles stopping working and suddenly the ligaments kicked in.
The squat isn’t really a “mind to muscle” connection movement in that it’s more of an integrated movement, but one where you can bias the quads or glutes a bit more depending on setup and execution.
I do like “higher” reps for legs but I think that really means just doing sets of 10,12,15 rather than 4, 5, 6, etc like I prefer with the upperbody.
However on a big movement like the squat if you’re already using decent loading then adding a measly 2.5 kilos per side shouldn’t have done that.
Honestly, after a 17-rep RPE 10 squat, I dunno how many reps I’m doing with an extra 10 lbs.
You really don’t need to do 17 reps TBH. The only reps that are going to be matter are the very last ones. So the higher the reps the more systemic fatigue you create.
That makes perfect sense, I was just putting myself in the guy’s situation, since he said he did an all-out 17-rep Squat and then added weight. One set of high rep squats and I’m done for unless I reduce the weight significantly.
Guaranteed Muscle Mass
I thought he was talking about adding weight for the next session. Like, “Hey, I did 17 reps and maybe it’d be cool to fatigue at 10 instead, but adding 2.5 kgs changed the feeling of the movement.”
I’d love to do a heavy set of 8-10 squats, but my hip says we’re going to do Tabata squats with the bar instead.
i got Jordan peters high-frequency high intensity workbook, and it is very similar to pauls and DCs methods. Usually a heavy ass 6-8 rep to failure, then another set 8-10 to failure. 2 exercises or so per muscle group. So we are talking 4-6 grueling sets.
If you watch DC, Jordan, Paul, those work sets are attacked like a pissed off honey badger. Create the micro-trauma to the muscle, then go the fuck home.
After reading the E-book by JP do you recommend buying it?
Paul Carter I read the thread and really enjoyed it. You said Greg Nuckols does not have much muscle under his fat and does not look like he lifts, I agree. Jason Blaha is the same.
You did not explain why this is? how can they fix that? if youve seen them train they clearly train with effort and use progressive overload
There may be other reasons Jason Blaha doesn’t look like he lifts.
World Strongest Man, Martins Licis.
“You don’t need that many sets to grow, 1 set taken to failure, somewhere between 6 and 10 reps”
1 guys results? That’s just antidotal.
