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With progression I’d always err on the side of being conservative – whatever that means FOR YOU. Personally I like beating the top end of my rep range before making the smallest jump in weights possible – other times if I’ve already beaten my rep range despite the minute weight increase I’ll focus on improving execution – are my eccentrics really as controlled as I want them to be? Am I being able to generate the kind of strong concentric that I want? Can I pause it at the start and end of the range of movement for just a moment before the turnaround? Sounds over complicated I know – but progression is not unlimited, indefinite, or 100% predictable so to me it makes sense to get to a place where everything about the set is so perfect that a slight weight increase won’t see a huge deviation in execution and it’ll give you the chance to re work on perfecting execution with a new load. Else you kinda risk the chance of driving up load comprising execution and improving the lift but not necessarily the work done by the muscle(s) you’re trying to target
Very helpful, I suppose a lot of us are not just seeking ideas and inputs but rather what I call a ‘maker-checker’ approach (years of preparing pitch books and hearing this over and over again). Getting you as a sounding board to allow us to either have the idea validated or rejected is truly invaluable. So thank you coach, I’ve posted quite a few questions on this forum and am really grateful for the time all of you have taken out to answer and share your own experiences. Have a good day!
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?
Very helpful, both present unique approaches. I think your assessment is spot on, wrt the nerve issue. It only seems to happen on my non dominant with vertical pulling and usually after pulling I always feel a niggle around my left scapula – looks like it’ll be some tissue work. Another idea I was toying with is non superset pre exhaustion done bilaterally followed by compound unilateral pulls – my thought process being the dominant side will ensure that on the bilateral movement effective reps are matched and then subsequent to that unilateral work can me volume equated wither through rest pauses or as you suggest beginning with the non dominant side. Strangely over the last couple of weeks I’ve also found my ability to generate intensity (effort / RPE) is really diminishing after my top set – maybe it’s time for some auto regulation and a slight volume cut back to just 1 top set, not sure if you’ve ever experienced this yourself. There are phases in my training cycle where I’ll have done a top set and feel I can take a second heavier top set before a back off and it works but right now it appears that a single set to failure is what works best. So I’m adding a few extra movements here and there just to try and equate total volume without burning out (novel stimulus of exercises not done in this cycle) and when things work back up – as you’ve said in your push videos increase volume within the bare minimum movements that cover the contractile range of a muscle. If you have any thoughts or anything else to share I’m always open to suggestions. As always thank you coach – I can attest since I dropped my normal go to movements for the ones you recommend the DOMS is insane, I suppose it’s because I’m challenging the muscle through its actual function rather than via ineffective movements that challenge a whole bunch of stuff without specifically targeting what I’m trying to. Thanks again!
Thanks coach, but the post got me thinking – I need to re evaluate my set up and check it against the guidance from videos provided here – will experiment and test and experiment some more. But appreciate the response and the honest feedback rather than some hypothecation. Cheers!
