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  1. #1
    Registered User cosminilie's Avatar
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    "Traditional" sets and reps vs. working up to a hard set?

    I am trying to increase my OHP, Squat and Deadlift and I was wondering which was best. I am trying to integrate this into a linear program and I was wondering if this would work on all of my 3 week training blocks. As you might expect, I start out with high volume low intensity and I end up in the last block with high intensity low volume. Should I work up to a hard set during my high intensity block? In this case, does it make sense to do the same on my high volume block? Should I work up to a hard set on assistance work as well? Is it better to just stick to the more traditional x sets for y reps?
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    Registered User HanleyTucks's Avatar
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    No idea.

    To have an idea, we'd need to know your bodyweight, age, lifts, training history and so on.

    Absent those.... try it and see.
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  3. #3
    HVIII littlebones6's Avatar
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    Originally Posted by cosminilie View Post
    I am trying to increase my OHP, Squat and Deadlift and I was wondering which was best. I am trying to integrate this into a linear program and I was wondering if this would work on all of my 3 week training blocks. As you might expect, I start out with high volume low intensity and I end up in the last block with high intensity low volume. Should I work up to a hard set during my high intensity block? In this case, does it make sense to do the same on my high volume block? Should I work up to a hard set on assistance work as well? Is it better to just stick to the more traditional x sets for y reps?
    A top set isn't a bad idea, it just has to make sense within the framework of your programming. If we think about it in the context of a "5/3/1 style" program, then working up to a hard set on the last week of your last cycle isn't a terrible idea if you're not planning on competing. An AMRAP at your top set will be a good diagnostic set to identify any weaknesses, and you can use that rep max to guesstimate a 1RM and gauge progress.

    For assistance work, it depends. You could go either way, I commonly will do one easier set as a "warm-up" just to get a feel for the movement, because I was finding that if I was doing a heavy compound accessory, my first set would suck and the rest would be better. Doing that one warm-up set ensures my actual work sets are quality. If it's more isolation type stuff, I wouldn't stress about it. Lots of people have used pyramid sets and so forth and they all got strong and jacked.
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    Registered User musclehead09's Avatar
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    Both work. I personally love working up to a hard set and then taking 10-20% off to perform multiple Backoff sets. As littlebones6 said, 5/3/1 can be set up in for a hard set. In particular you could hit an AMRAP and then utilize FSL (first set last) for more volume followed by accessory work. I don’t do 5/3/1; rather I hit a few close variations to the main lifts (including the main lifts themselves) in this fashion but 5/3/1 is a great way to start training that way.

    Many will recommend 5x5 or something similar which is a good recommendation, but progress can be made with either method.
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