30 Seconds SummaryStop Performing Your Volume Work Like This For Strength
- Modern strength programs often include heavy 'top sets' followed by lighter 'back-off sets' to accumulate training volume but must be carefully programmed to avoid excessive fatigue.
- Optimal strength gains are associated with heavy loads, specifically >85% of 1RM, but this approach alone is unsustainable for most lifters.
- Back-off sets should balance the need for sufficient volume without causing undue fatigue, utilizing 70-85% of 1RM with moderate rep ranges.
- Research suggests optimizing strength with minimal velocity loss during sets, ideally within a 0-20% velocity loss threshold to avoid impacting strength gains.
- Autoregulation and individualization are key, tailoring back-off sets based on individual performance, such as adjusting reps based on velocity loss or exertion.
- Studies show that a combination of heavy singles and back-off sets lead to better strength gains compared to doing only heavy singles or only lighter, higher-rep sets.
- For practical implementation, select a back-off set load (75% of 1RM), target total reps (e.g., 24), and adjust the reps per set based on the individual's velocity loss or reps in reserve.
- While minimizing velocity loss is crucial short-term (4-16 weeks), for long-term training, hypertrophy becomes a significant factor in strength gains requiring different training strategies.
Data Driven Strength
Zac Robinson
