Dropping load aiming for higher ranges

HypertrophyCoach Joe Bennett Forums Training Dropping load aiming for higher ranges

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  • #17924
    Spence
    Participant

    Hey Joe and Bryce thanks for taking the time to answer.

    I follow your concepts of a load set of 5-8 and back off set 8-12. Stuck at the same weight on first set for months now right around the 5 rep range. Is there any time you would advise to maybe decrease the load slightly and aim for the higher end of the rep range of 8 ish reps, or would you recommend to keep hammering away at that same weight in the 5 rep range, no matter how long it takes to progress reps?

    #18029
    Joe
    Keymaster

    Hey Joe and Bryce thanks for taking the to answer.

    I follow your concepts of a load set of 5-8 and back off set 8-12. Stuck at the same weight on first set for months now right around the 5 rep range. Is there any you would advise to maybe decrease the load slightly and aim for the higher end of the rep range of 8 ish reps, or would you recommend to keep hammering away at that same weight in the 5 rep range, no matter how long it takes to progress reps?

    The short answer is yes. That is a perfectly fine option. That way the percentages you’re trying to jump (by adding a rep to 8 instead of adding a rep to 5) will be smaller adding reps to a higher rep range. But also consider how you’re trying to progress weight in those lower rep ranges. Aside from maybe hacks, leg press, deadlifts….trying to jump 5lbs May even be to large a percentage to have to jump. So you may need to considering using more “micro progressions” with micro plates, plate mates, etc. For myself, that’s pretty much the only way I can progress on certain lifts at this point (minus the above mentioned exercises)

    #18085
    BryceBahm
    Participant

    Outside of what Joe said I would just advise to make sure you have been doing all you can to recover from the systemic effect of your training as well

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