June 2020
One of my favorite programs is working up to one heavy set on any given exercise then calling it quits: that's it, done. Once you hit that heavy set its on to the next exercise using the same protocol (note I only squat, bench, row, deadlift and over head press these days and very rarely do I throw in anything else). Another name for this is pyramid training though I tend to increase weight only and leave reps as is.
Let me explain: with pyramid sets you reduce reps as the weight increases. You may start off squatting, say, 80kg for 10-reps but by the time you get to your heavy sets you may only be doing 5-reps or less. What I prefer to do -- starting off with more of a moderate weight rather than your more traditional light weight -- is use doubles or triples right the way through to my heavy sets.
Do I try to push for a 1RM?
Quite regularly, actually. However, it's important I place this in context: if I'm not feeling it or I'm under the weather, I go up to a heavy double only (occasionally a heavy-ish triple). It all depends on how I'm feeling, what frame of mind I'm in and what I attained in my past work-out. At times I can feel more fatigued than usual from a past work-out so won't go as hard in the one following. I call this "mofasu" (no I don't).
What's important is listening to what you body is telling you.
As great as your program may be, your body may not as great that day.
...what's more, some days your body is rocking so not going hard-out is nonsensical.
Any 'ol hoo, the point is that working up to a heavy set using doubles or triples is a program that has given me -- and continues to give me -- good results. I also enjoy it. Funny, but there's shitloads of people doing programs they hate but, for some unknown reason only they seem enslaved to, they keep doing the exact program over and over. Why?
If you're in this for life (and dear lord Jesus I hope you are) why on earth would you stay with a program you hated? I don't give a rat's tightened sphincter what your world-class-I-use-to-sniff-Arnold-Schwartenegger's-discarded-undies is telling you, but life is far too short to consistently pursue unpleasant things. In New Zealand we have a saying for this and it goes fuck that.
TYPES OF SETS
Singles (1 x rep) Doubles (2 x reps) Triples (3 x reps)
Drop sets -- sets done with reduced weight and/or reps
Straight sets -- same amount of reps and weight each set
Pyramid sets -- increase the weight each set whilst decreasing reps
Tri sets -- a combination of three sets for the same musculature, no rests between
Giant sets -- anywhere from 4-6 movements targeting the same musculature before resting
Compound sets -- pairing two sets together that target the same musculature before resting
Super sets -- pairing two sets together, often antagonistically (i.e. benchpress followed by a row)
Cluster sets -- a set amount of reps, pause, then the next amount of reps (i.e. "rest-pause" training)
Working up to one heavy set allows you to get in and get out quickly but efficiently. It allows you to recover. It keeps you fresh and I already know what some of you die-hards are thinking: what about volume? One heavy set is nowhere near enough. Look, if you want to put in large amounts of volume then obviously you won't be working up to one heavy set and leaving the gym, will you?
So you do you, kemosabe, I'll do me.
We'll meet in the rest-home later and compare notes.
But if you do high volume and I do one max set guess what? Sooner or later we'll both arrive at out genetic potential and that will be that. There will be no further, only maintenance. If you get there quicker or I do is probably vastly unimportant in the grand scheme of things. The amount of people I meet with their narrow, this-alone-is-the-path worldviews, regurgitate the netspurt mantras and dismissive attitudes, still astounds me to this day!
If you enjoy working out the way you do then work out the way you do. I have long since moved past gotta' get big, brah thinking in fact, I'm not big at all. But. I still thoroughly enjoy working out using the protocols that most inspire me to continue and I think that to be a marvellous position to come from. I'm not interested in converting you to my way, I'm interested in ensuring you keep enjoying getting strong, fit and healthy.
Size and numbers isn't part of this thinking.
One thing I would stress with working up to a heavy set is your "heavy set" can be viewed two ways: either as a current stall on your path to magnificence or your new, quite possibly permanent, 1RM. To be honest, there's not a lot of difference between the two bar the semantics involved i.e. how you choose to interpret things. But. You won't know till you get there should you choose to give it a go.
In closing, I don't sell programs or quick-fixes. I just discuss things I've personally found and discovered and if I haven't, then I clarify this by stating my own opinion or thoughts on the matter, ensuring you know this to be the case because surprise surprise, I don't know everything. Working up to a heavy set a la pyramiding albeit with set reps is simply another program you may enjoy and include. Kia ora whanau.
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