Programming Ascending Back Off Sets

[@guyfrowny]

I've recently starting using this strategy with great success in my lifting. For some reason it changes my perceived difficulty tremendously. I am not sure on this idea but it also feels safer for joints and connective tissue.

[@PRsPerformance]

That perceived difficulty just comes back around to the psychological component, likely keeping you more engaged with each set.

[@quentindooley1410]

I genuinely think about this and why it’s done versus decreasing weight and the logic behind it. I now understand 🤯

[@PRsPerformance]

Video did its job then!

[@vcorkleth]

This video has great timing. I was planning on experimenting with this concept that's basically you're first example of hitting a top set with the competition lifts and then pyramiding back up to a down-set with a close variation.

[@PRsPerformance]

Awesome, hope that goes well, that definitely and example where I think this setup would be of benefit.

[@Hassan__Sobh]

Thank you for this video, trying this on one of my clients training cycles!

[@PRsPerformance]

You’re welcome!

[@derekrunnels978]

hardest part of this would be putting the weights on the bar and then taking them off and then putting them back on and then taking them off 😅

[@PRsPerformance]

extra calories burned, more food later

[@saz1471]

video production quality has gotten really awesome

[@PRsPerformance]

Thank you!

[@JoeStanek]

Steve why was I thinking about exactly this today and you just happen to post a video

[@PRsPerformance]

We are reading each other's minds

[@StephColbertsonStrength]

I feel like I’m a lifter that could benefit from something like this. My backdown work tends to suffer quite a bit from a top set but perhaps using a few sets for recovery might work well. Almost like if your were doing intervals as a runner; those lower exertion sets are your recovery jog before hitting the next interval.

[@PRsPerformance]

Yep sounds like this might be able to help!

[@VCCrescit]

As the actual guinea pig in this video, I agree that it feels like getting a bit more room to refocus and regroup before the next "hard set" / second top set. Still trying to focus the best I can on each set, but having that first easy backoff almost brings more recovery than it costs fatigue - kind of like having an easy squat session between 2 harder ones if you look at a weekly structure, if that makes sense So could be worth a try for you as well!

[@kapoioBCS]

I think if the last back of set is an AMRAP it works very well and it is easier psychological and you get quite nice mental and confident boost with a lot of stimulus (for bench) For squats and deadlifts is another whole beast.

[@PRsPerformance]

I will occasionally use amraps on bench, my only kick back is I typically wanted to control volume a bit more with dry rep ranges personally. Amraps can start to vary the per session tonnage based on individual performance on them.

[@powerlifter1450]

When you program the back-off sets with the % drop -in your sample programs - what kinds of RPE do you assume they will be about? I don't think I've had one set that's been over a 5 RPE and I'm almost done with block 2 of the 2022 program. Would you recommend the ascending sets of the %s back-offs are "too easy"? Thanks!

[@PRsPerformance]

I’ll talk about that more I’m the Powerlifting Now video. But the gree program is a template, 1 person might say all back offs feel super hard and some might say they ever go above a 5 RPE.

[@kellybardwell3290]

When would you implement this? Strength block ? :)

[@PRsPerformance]

Any time, if its relevant to what the lifter needs.

[@rishabhjayasimha4788]

Is it feasible to program backoffs as ascending sets into my top set instead of after my top set? I feel like my injury flares up only on my backoffs and never on my topsets

[@PRsPerformance]

Yes

[@shakedaviman10]

what else do i need to watch or read if I didn't understand the video?

[@PRsPerformance]

Muscle and strength pyramids by Eric helms for a baseline of programming knowledge

[@shakedaviman10]

@@PRsPerformance thats the blue cover right?

[@rainjango4410]

Hey, I've heard that some programs go topset rpe 5-8 for 3 reps one block and then rpe 6-9 the next block for 3 reps. Then back to rpe 5-8, 2 reps etc..... My question - as an intermediate, is there any point in doing this? Is this for advanced lifters only?

[@PRsPerformance]

That is a perfectly fine strategy for anyone.

[@rainjango4410]

@@PRsPerformance you're very good at staying neutral! But is it optimal?