Back off sets vs Straight Sets

Training Q&A [Moderated]
1

Hey,

I’ve noticed on your templates that some exercises will have a prescription of, for example, 4@8 then -10% and do 2x4, other exercises will have 4@8x3. When is it recommend to take a percentage off instead of doing multiple sets at the same RPE? Is it once the %1RM reaches a certain point?

I’ve also just finished reading the progressive loading article. “A minimum threshold for strength training of ~65-75% 1rm for multiple-repetition work and greater than ~85-90% 1RM for single-repetition efforts” was mentioned in the criteria for a strength program. In my example, 4@8 was used, which is ~84%, so does that mean it would be better to do one set at that weight and then take off a percentage, instead of doing 3 sets of 4@8? 8@8 would be ~74% which lends itself more to doing multiple sets instead of talking off a percentage.

I hope I’m on the right path

thanks

2

When is it recommend to take a percentage off instead of doing multiple sets at the same RPE? Is it once the %1RM reaches a certain point?

Both can be used effectively to achieve the same average intensity level, but the one that relies on RPE has more user input and is dynamic because the weight can change each set pending RPE rating . In other words, it’s not always straight sets.

In my example, 4@8 was used, which is ~84%, so does that mean it would be better to do one set at that weight and then take off a percentage, instead of doing 3 sets of 4@8? 8@8 would be ~74% which lends itself more to doing multiple sets instead of talking off a percentage.

I can’t tell you what setup is better in the context of the entire program without seeing the program and knowing who it’s designed for. There are times and places for higher average intensities.