Strength phase reps per set progression question

[wilderness]

Hello,

First off: Awesome job on the book! I could write an essay on my ideas about training vs. what you have compiled. Basically, according to your book, I did exclusively power training — unbeknownst to me. Anyway thanks for such an exhaustive publication.

My question: During the strength training phase — according to RCTM — reps for advancd hangboard workout are 7 reps, 6 reps, 5 reps for each grip type, with weight increasing for each set. What is the reason that the reps decrease as the sets go from one to three? And, what is the physiological difference in, say, starting with a higher load and then decreasing it to a lower load verses building up in weight, like the examples you give in your book?

[MarkAnderson]

Wilderness,

Sorry for the delayed response. Here are a couple of other threads that discuss similar topics:

rockprodigytraining.proboards.com/thread/23/why-variable-weight-structure-hangboard

rockprodigytraining.proboards.com/thread/25/hangboard-workout-structure

The bottom line is that the set/rep structure we chose allows your muscles to warmup as your progress through each exercise. Most people will find they cannot produce maximal force on the first set of any exercise. It takes some time to get all your muscle fibers firing optimally, so you likely won't be able to hold your max load on your first set. However, since the load is below your max, you should be able to perform more reps without too much difficulty. This rep-per-set structure is known as a "Pyramid" in weightlifting circles, and it allows you to "crescendo" (as Andytheblacksmith puts it) towards your final set.

I think if you started with the highest load, the resistance would have to be much lower, because your muscles simply would not be prepared to perform at their max right out of the gate. But if you're curious, try it out and see what you find!
Mark

[wilderness]

Jun 7, 2014 7:47:16 GMT -7 MarkAnderson said:

I think if you started with the highest load, the resistance would have to be much lower...

Thanks for the response,

In this case resistance would be time under tension?


Prior to trying this set/rep/load structure, experientially I seem to be able to produce the greatest recruitment early-on, then get diminishing returns in later sets. But when comparing my methods to the workout outlined in the book, it seems like I have only ever done power exercises (I am predominantly a boulderer). I am interested to see what effects actually training systematically will produce.


-Cheers

[MarkAnderson]

In my experience if you "over-do it" on an early set (within a grip), you can definitely undermine the following sets, so that might be why you're able to do the best on the early sets. I would experiment with backing off at the start so you have something left in the tank for your 3rd sets and see what happens.