Programming Ascending Back Off Sets

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There are many strategies that can be implemented in regards to back off sets, but a current one I have been finding really good utility with is ascending back off sets. In this method, after your top set you are taking a decent drop back, and then re-ascending back up in weight to another "top set" or somewhat heavy back off set. This is nothing new by any means, but in my latest RU-vid video I break down the full reasoning behind this. I discuss the 4 main reasons I may program this based on characteristics with responses I see from individual lifters. I look at how to program ascending back off work and why I bias to an RPE approach with this strategy. And lastly I take a look at some data breaking down the actual performance of one of my lifters in regards to their performance with ascending back off sets vs a % drop from their top set and how this decreased the strength drop off we saw, increased their quality of back off work, and decreased their intra set fatigue accumulation.
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Опубликовано:

5 окт 2024

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Комментарии : 34

@quentindooley1410 Год назад

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

@PRsPerformance Год назад

Video did its job then!

@vcorkleth Год назад

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 Год назад

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

@guyfrowny 8 месяцев назад

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 8 месяцев назад

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

@Hassan__Sobh 8 месяцев назад

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

@PRsPerformance 8 месяцев назад

You’re welcome!

@JoeStanek Год назад

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

@PRsPerformance Год назад

We are reading each other's minds

@saz1471 Год назад

video production quality has gotten really awesome

@PRsPerformance Год назад

Thank you!

@derekrunnels978 Год назад

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 Год назад

extra calories burned, more food later

@StephColbertsonStrength Год назад

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 Год назад

Yep sounds like this might be able to help!

@VCCrescit Год назад

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 Год назад

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 Год назад

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 Год назад

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 Год назад

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 Год назад

When would you implement this? Strength block ? :)

@PRsPerformance Год назад

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

@shakedaviman10 15 дней назад

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

@PRsPerformance 15 дней назад

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

@shakedaviman10 15 дней назад

@@PRsPerformance thats the blue cover right?

@rishabhjayasimha4788 Год назад

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 11 месяцев назад

Yes

@rainjango4410 Год назад

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 Год назад

That is a perfectly fine strategy for anyone.

@rainjango4410 Год назад

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