Distribution of intensity

Hey there,

I’m curious what effect a non-flat distribution of intensity has when doing for instance 5x5 sets. Like 5x1x68%, 5x1x73% and 5x3x78% instead of doing 5x5x75%. Or respectively 6, 7, 8 RPE instead of 8 flat.
I always liked starting a little lighter and then ramp up, just to check if I’m allright for that day. But I wonder if there is any difference in the effect of the training.

Arthur

Your ramping scenario has lower average intensity compared to sets across and this could have an effect on training outcomes depending on the person.

Sorry, I’m afraid my question was confusing.

Let’s say I want to do sets of 5 and a total of 25. 1RM = 100

Reps x Sets x Intensity

Scenario 1:
5x1x68%
5x1x73%
5x3x78%

Average Intensity: 75
Tonnage: 1875

Scenario 2:
5x5x75%

Average Intensity: 75
Tonnage: 1875

Although tonnage and average intensity are the same, I assume the effect is different. But I don’t know why.

I wouldn’t expect any reliable differences between those two scenarios and I’m not sure it’s useful to look at single-workouts and try to extrapolate from there.

Also, given the inter-individual differences I wouldn’t be surprised to see someone to markedly better (or worse) on one of those protocols.

In short, I don’t think it matters without additional context and historical data.