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Top Set + Back off vs Sub Max Volume Cycle (Updated)

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  • Top Set + Back off vs Sub Max Volume Cycle (Updated)

    Making a similar post because I was unable to edit and/or delete the other one. After listening to Leah on instagram live and going back through some of the podcasts, I have a much better idea of BBM's views on programming. So I was able to simplify my question:

    Are there advantages to programming an intensity set, such as a top set and a backoff? I notice the bridge has a volume cycle and then an intensity cycle - increase strength through volume and then use intensity to drive neuromuscular adaptations. However, I often see (namely, Andy Baker) advocate for a top set of five with back off. Is this just a way to combine the two cycles and run them simultaneously or are there other advantages?

  • #2
    Originally posted by SunTzu View Post

    Are there advantages to programming an intensity set, such as a top set and a backoff?
    Yes, but also disadvantages.

    Originally posted by SunTzu View Post
    I notice the bridge has a volume cycle and then an intensity cycle - increase strength through volume and then use intensity to drive neuromuscular adaptations. However, I often see (namely, Andy Baker) advocate for a top set of five with back off. Is this just a way to combine the two cycles and run them simultaneously or are there other advantages?
    I am not sure of his rationale, but average intensity and total volume are important components of programming.
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