Volume Regulation

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  • #224262

    Working on a PPL Split at the moment, progressing week on week on most lifts – being very conservative with the approach to progression IE first ensuring that my execution gets better for the target reps –> next step –>then trying to hit the upper range with the improved execution –> next step using the smallest increments possible to increase load (as low as 0.5kg plates in some cases)

    So this approach has worked very well for both my top and back off sets

    Push and Legs are going very smoothly

    On the other hand, with Pull the first 4 weeks of my program went well, however for the past 15 days or so, I’m struggling to get much out of a back off set – usually I end up losing reps (rest between sets is 2-3 minutes) calories are at a minor surplus, sleep is decent-ish, in short none of the factors are so off-center that it’s impacting ALL workouts, it’s just pull

    So now, I find myself trying to adjust to just one all out top set on my pulling movements

    But I am volume equating to the best of my capabilities by adding in a few extra movements

    For example

    Pull with top and back off sets

    Single Arm Lat Bias Pulldowns 1 x 6 to 8, 1 x 10 to 12

    EZ Bar Pronated Bent Over Rows 1 x 6 to 8, 1 x 10 to 12

    Chest Supported Prone Rows 1 x 6 to 8, 1 x 10 to 12

    Cable Curls 1 x 6 to 8, 1 x 10 to 12

    Rope Hammer Curls 1 x 6 to 8, 1 x 10 to 12

    Total Reps for Shoulder Extension / Scapular Retraction: 48 to 60

    Total Reps for Elbow Flexion: 32 to 40

    With just top set

    Stiff Arm Pulldowns 1 x 8 to 12

    Single Arm Lat Bias Pulldowns 1 x 6 to 12

    EZ Bar Pronated Rows 1 x 6 to 12

    Chest Supported Rows 1 x 6 to 12

    Single Arm BB Rows 1 x 6 to 12

    Dual Handle Cable Curls 1 x 6 to 12

    Rope Hammer Curls 1 x 6 to 12

    Total Reps for Elbow Extension / Scapular Retraction: 32 to 60

    Total Reps for Elbow Flexion: 12 to 24

    Is this an approach that you could recommend? Or is there another way to manage this?

    PS I’m aware one of the best answers is ‘try and see’ which is what I’m doing – but would of course, value inputs

    Thanks!

    #224338

    Sorry mean supine (reverse grip) not pronated

    #224372
    BryceBahm
    Participant
    #224417

    Thank you coach!

    Appreciate you taking out the time.

    You’re right, with the latest wave of COVID hitting my usual weekly out of town travel schedule has changed – so I’m in a position to go to the gym more often – my ‘life autoregulated’ breaks are no where to be found

    I think what I was looking for, is, 1 set to failure enough to elicit a response? You’ve answered that beautifully

    PS – Is that a V8 I hear rumbling in the background?

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