Hi all,
I’ve used a few templates with BBM and have had great success with all. My question is relating to the different approaches between back off sets in different templates. More out of curiosity and education than anything. So hoping the doctors can enlighten me.
When comparing strength 3 to pb3 the back off sets programming has a different approach. For example strength 3 will prescribe to reduce weight progressively through back off sets: e.g. “1 rep @ RPE 8 (90-93% 1RM) 5 reps @ RPE 9 ( ~84% e1RM) 76% e1RM x 20 reps (sets of 4-6 reps, all sets < RPE 8.5)”. Whereas pb3 will keep the weight the same but adjust the reps to keep rpe consistent e.g. “1 rep @ RPE 7. 3 reps @ RPE 7, keep weight the same as 3 @ 7 do another 9 reps. Adjust reps per set to maintain RPE 7 for each set.”
What is the thinking behind the two different approaches? Thanks in advance!
Tim
Hey Tim,
Thanks for the post. The two different isolated approaches aren’t directly comparable given the volume difference and how they interact with the rest of the program.
In general, powerbuilding programming is a compromise of powerlifting- and hypertrophy-focused training. In order to do that, I can’t spend the majority of training resources on the big three. In order to get enough training stress for the squat, bench, and deadlift, the average intensity can be increased while volume reduced (compared to strength III) for these lifts. Maintaining a consistent proximity to failure (RPE 7) is used for fatigue management. Because we can do a bit less volume here, more resources can be allocated to accessory lifts.
I could go on for a while, but I think that’s the gist. Big overlap in training adaptations between the two approaches, which is what you would expect given the target goals.
-Jordan