In block 1, day3, what is the primary function of the third slot (split squat default), i really dislike split squats so i subbed it with the leg extensions in the available prescribed exercises. I am guessing this slot is not supposed to have carryover to my squat strength. Also i am wondering what you would recommend for rep scheme if the leg extension machine has only jumps of 15-20lbs.
second, for the same day, the 2nd exercise, the inclines at my gym are preset at what looks to be a 45 degree angle only or so. I did floor press in place of the 15 degree incline, is there a different variation you would recommend more over this to make my bench press stronger? Or does it not really matter.
That slot in Powerbuilding 1 is mostly for hypertrophy, though as you know, the transference between strength- and hypertrophy-focused training is quite high. I’d probably noodle on why you don’t like split squats a bit more and see if there’s some variation of a unilateral squat you’d be willing to do, only so we don’t avoid them entirely for too long. That said, leg extensions are cool too. I don’t think leg extensions need a separate rep scheme, though I do think they can be harder to progressively overload in small increments. Not a huge issue because the sets are taken close enough to failure to work about the same. I wouldn’t worry about it.
For the bench press question, floor press is one of the available exercises from the drop down menu. I personally like the floor press for bench press development. Two of my other favorite options would be a board press or a close grip bench press. You’ll have to see what you respond to personally though!
I almost forgot, a question about double progression. If the RX is 8-12 @8 then @8 then @10, if the first set takes 15 to get to @8, but by the third set you still cant make 12 @10, would you cap the first set at 12 no matter the rpe, or do as many reps as needed to get to the prescribed rpe?
Hey Jordan, quick additional question. Is it intended for sets to be capped @7 until the last set @9 here, or cap at @9 for the last 3 sets? Ive been doing it the former way until just today i reread it and did it this way: (seated rows)
Thanks so much for the answer. Howcome you don’t think it matters too much if you don’t mind me asking? Wouldn’t multiple higher RPE sets maybe lead to less total reps? I imagine rpe 7 is fine due to the decent size intensity range that is ideal for muscle again (from my understanding), but i wonder what the benefit is to be had of @9 vs 7 in these isolation movements. Thanks!
My understanding re the thinking behind higher RPE targets for isolation movements vs compounds is that they induce less overall fatigue. E.g. Set of 10 back squats @9 is going to be more fatiguing than a set of 10 leg extensions at @9.
Howcome you don’t think it matters too much if you don’t mind me asking? Wouldn’t multiple higher RPE sets maybe lead to less total reps?
We’re talking about less than a handful of reps, so not a big volume difference IMO. I do think getting closer to failure is generally better for hypertrophy, particularly on isolation exercises, but I don’t think 7 is better than 9 because they’re so close. The purpose of the @ 9 sets is to be an anchor, to make sure people aren’t underloading and staying too far away from failure.
