CT - For a 2B, if ramping first to a 5RM, how much weight would you take off to then perform 6x6 w/ 30 sec rest? And is there any value to using slower eccentrics during the 6x6 or is the density alone enough to get a max pump and stimulation? Thanks again.
That is really hard to answer, almost impossible really first because of the number of sets: not everybody fatigues at the same rate from set to set (highly dependent on muscle fiber dominance) and also because of the low rest intervals (fiber type and conditioning level will play a role).
But if you are using 6x6 for density (a la Gironda) and not for strength the load isn’t that important and that’s where tempo comes in: it’s better to be more conservative with the weight and start with a “normal” tempo but if you realize that the weight is too light you can slow down the eccentric which will make the set harder. Voila, instant adjustment.
I tried it this morning on seared military press.
After ramping to a solid 5RM I cut it to 80% of that weight and could only do 2x6, then had to drop to 75% for 2x6, then dropped to 70% for the final 2x6.
Next time would it be better to start at 70% and try using the same load across all 6x6 sets?
Or is there a benefit to dropping weight gradually?
Well the benefit of decreasing the load gradually is that you are using a greater load on average.
You didn’t give me the weights you used, but let’s that that your 5RM as 150.
In the strategy you used you would do:
120 x 2 x 6 (1440lbs tonnage), 110 x 2 x 6 (1320lbs), 105 x 2 x 6 (1260lbs) for a total tonnage of 4020lbs or an average absolute intensity of 111lbs
If you did all your sets with 70% (105lbs in my example) that would give you a tonnage of 3780lbs and an average absolute intensity of 105lbs
Of course the first option would be better gains wise. HOWEVER it is likely that you could do 6 x 6 @ 75%. After all the 2 sets of 6 at 80% drained you a lot but you still completed 2 sets at 75%. If you started with 75% right off the bat there is a good chance that you could have done all your sets with 75% in which case the tonnage would have been 3960 and the average intensity 110lbs. Which would give you the same results as option 1.
All 3 options will work. Option 1 and 3 might be a bit superior gain-wise while option would be the least draining on the CNS. Option 1 might contribute a bit better to maximal strength development.