Medium ISF prescription with & without a total rep count

Training Q&A [Moderated]
1

Hello! I’m currently running, and really enjoying, PB2 2nd gen - 4 day comp. As I move towards block 2 I was re-reading the instruction pdf on “RPE Caps”.

It outlines two Medium ISF approaches

A) 5 reps @ RPE 7, repeat weight for 3 sets to RPE 6

B) 5 reps @ RPE 7, repeat weight for 20 more reps. No set > RPE 7

Having followed a lot of B in block 1 of the program I can see a bit more A coming in block 2.

I was curious as to what influences programming either approach? B makes conceptual sense to me - where you’re targeting a certain amount of volume and capping the fatigue per set to get there.

In the context of PB2 it looks as if A comes into play as the specificity & strength focus dials up a little? Though when I ran the low fatigue GS&C template approach A was present without the singles context, so I assume that’s not a condition of the approach.

Thanks so much for your time! Really appreciate it.

2

In protocol A, the average intensity and proximity to failure are fixed, but the volume is dynamic, changing with the lifter’s performance. I like to use this when training load is high and/or when I have concerns regarding recovery, as it is more adaptable.

In protocol B, everything is fixed, and we manage fatigue via number of sets. I like to use this when trying to ratchet up training load, which ideally corresponds to a period of high available training resources.

3

Thanks so much for the reply! Makes total sense. Looking forward to moving into Block 2. Really enjoying this Gen 2 template a lot :folded_hands:

4

Awesome to hear. Keep me posted on how it goes for you!