Ascending Sets, Squat Frequency, and Programming For Overshooters

[@kansasdave1426]

Absolutely love ascending sets for beginners to powerlifting and barbell training in general. Like y’all said could go on for days on the benefits and how to use em.

[@PRsPerformance]

David Woolson has a good video on ascending sets, but I might need to do one myself, because there is so much that could go into that video.

[@michaelroskellpl]

That ascending rep sets to a single is a great idea I might have to try that

[@PRsPerformance]

It works great, most people end up being very surprised how well they can still handle a single after a top rep set, as long as it’s more in that 6-7 RPE range and maybe occasionally at the end of a block pushing towards 8 RPE.

[@chandlerreed3058]

This is incredible! Tons of great information to take away. A follow up question on ascending set structures. Have you ever seen the need for or had success with using ascending sets as backoff sets? Going back to your lifter psychology video, possibly with lifters that rely on a lot of hype for the top set and have a large drop off on the backoffs? Do you think using ascending sets in this scenario would be warranted or have you found a programming structure that you like more for something like this?

[@PRsPerformance]

I have not. I could see the viability lifter psychology wise of pulling back on the first back off set after a bit top set and then ramping back up. But I have not programmed that just due to the risk of those sets becoming increasingly harder than I would like. And most of the benefits and reasons I would program ascending sets is more top set related, not so much to fix some type of issue with back off sets.

[@chandlerreed3058]

@@PRsPerformance that makes sense, thank you!

[@marydettejocson]

On the topic of ascending/ramp up sets vs TS to back offs, would you say there's a difference to how you get to the top set? For a long time I was under the impression that getting to the top set were always through ascending/ramping up.

[@PRsPerformance]

If it was just a top set and not ascending, I’d be reduce by not doing any reps once I get to heavier warmups, and just doing singles.

[@marydettejocson]

@@PRsPerformance I see. So if I were to do a top set only, then I'd pretty much have a "target" (maybe a percentage?), see what rpe that is then go from there? Thanks for the response!

[@danieljahn2027]

Oh shit, I think my question got answered!

[@PRsPerformance]

Hope it helped!!

[@coleforsberg1358]

Many great topics covered fellas! Great stuff here

[@PRsPerformance]

Glad you enjoyed it!

[@misd8602]

Ok I have a question that I have never seen asked in any videos, What is the reason I never see powerlifters go to the gym 6 times a week? Example:a person can fit all their volume in 5 days but they do squats and deadlifts in the same day which makes their deadlift harder. Why wouldn't that person try splitting up the volume into 6 days so they can focus on each lift more and do more quality work, (I understand the concept of schedule and free time but let's say that person had all the free time in the world) If you can do higher quality work why not? Lower body movements might be because of fatigue managment but let's say that the lifter benches 4 days a week and they require volume, they do 5 sets on 2 days and 4 sets on the other 2 days, Would it hurt to add another bench day and spread out those sets and make them go to the gym 6 days a week so the quality of the workouts improves? But I guess for people that do not require that much volume it is probably unnecessary,maybe just to split up the squats and deads.(By the way thank you steve on being the person I can learn more on powerlifting, for me it is more complex then trying to optimize hypertrophy!)

[@PRsPerformance]

First, there are plenty of powerlifters I know that train 5-6 days a week. But the majority of mine who do not, it is because they have full time jobs and plenty of other things outside of the gym that makes 4 days much easier for their lifestyle. Lastly, fatigue management wise many people do best squatting and deadlifting on the same day, or else they are training similar muscle groups 4-5 days a week.

[@MrCatgroove]

In part 1 you all agreed that you don’t change exercises that often. Is this something you have changed your mind on since you released your free program which features some change in exercise selection block to block?

[@PRsPerformance]

I'd say I do keep things a bit more static now, but at the same time, I do not consider shifting from something like a pause squat to a regular comp squat to be a true exercise change. They are so close in relation that the only real difference is the slight self limiting of the pause.

[@MrCatgroove]

@@PRsPerformance Thanks. Awesome as always Steve!

[@mat7000]

What do you think about squating only once a week? My knees seem to decay after a while of squating twice a week. How would you approach volume in this case? Stil 1 top set or in that case straight sets would be more suitable?

[@PRsPerformance]

I do have 2 people I coach who basically only squat once a week, but they do some form of accessory movement like leg press etc. on a secondary day. As for their programming, one of them does a top set and the back off approach, then other just does ascending sets up to a top set.

[@taylorsj13]

Good stuff, fellas.

[@PRsPerformance]

Much appreciated!

[@lb3bodybuilding278]

Pendulum Squat master race checkin in

[@PRsPerformance]

Aka enjoyers if extreme torture.

[@SignaL2k10]

lestgooo

[@PRsPerformance]

Yessir!!

[@lifter3455]

Good profile picture🤙

[@PRsPerformance]

Not photoshopped at all, 100% natural.

[@Doggomorph]

Can you give us a belt swuat hahahahahaa

[@PRsPerformance]

Belt squats for everyone!

[@albertogrcoach]

like this content :)

[@PRsPerformance]

Thank you!

[@misd8602]

Ok I have a question that I have never seen asked in any videos, What is the reason I never see powerlifters go to the gym 6 times a week? Example:a person can fit all their volume in 5 days but they do squats and deadlifts in the same day which makes their deadlift harder. Why wouldn't that person try splitting up the volume into 6 days so they can focus on each lift more and do more quality work, (I understand the concept of schedule and free time but let's say that person had all the free time in the world) If you can do higher quality work why not? Lower body movements might be because of fatigue managment but let's say that the lifter benches 4 days a week and they require volume, they do 5 sets on 2 days and 4 sets on the other 2 days, Would it hurt to add another bench day and spread out those sets and make them go to the gym 6 days a week so the quality of the workouts improves? But I guess for people that do not require that much volume it is probably unnecessary,maybe just to split up the squats and deads.(By the way thank you steve on being the person I can learn more on powerlifting, for me it is more complex then trying to optimize hypertrophy!) To continue this topic further, Is there an "optimal" frequency of training? Like in the terms of maximizing muscle and strength gain is there a given number of days or is it just a range and depends to the person? I think that the given answer might be similar to the 2WL podcast discussion of mev to mrv, (If it works don't change it too much), but I still wonder if there is an optimal number. Logically I think 7 days would be the best because of the workout quality each day, but that might be too much because other things exist in life too. Steve you gave me an example of how 4 times a week workes great for some of ur athletes, Do you think if they all the sudden decide to go to the gym 5 times a week would they progress better or it will be the same?

[@PRsPerformance]

I do not think there is some magic frequency, it all depends on the person. If someone only needs to total workload that requires 4 days, going 7 days isn’t better.

[@misd8602]

I see, thanks steve!