I was about to comment that staying far from failure may be good for minimizing fatigue and peaking strength but that it would be bad for building muscle (and thus strength) long term, but then you addressed exactly that at 7:15. 👍
But what criteria are you using to decide on the number of reps (in the example, 24?). Is that an average target or should is it trial and error until you can track your progress? Any idea on beginner, intermediate, advanced numbers to consider?
The big thing that it's missing in this video is that in the study the protocols were equated also for total rest time of the exercise (240s). They didn't only pick load and total reps. That is good for comparison in a scientific setting, but it has the limitation of making the results less relevant to typical strength training, where you make sure you are simply rested enough to perform a quality set. The more practical application seems as a method to divide a workout you typically do (3 sets of 8, for example, or whatever) into a more manageable one when you're short on time, to make sure it's productive without overly fatiguing you, as it would happen if you rested too short between straight sets. I'm not sure about the way Zac is extrapolating from this study, because he's glossing over the rest times, which are a critical component of the intervention. If I had to hypothesize a practical way for you to determine the total amount of reps you could be picking, I'd take a cycle that was successful for you, take the sets x reps, but now try to perform them as a cluster. Notice, this doesn't solve the issue of rest, I'd say simply go as soon as you feel ready and try to redline it a little bit.
I do something that I think has the same effect, but feels a little easier to control concerning time that the workout takes. I program my backoff sets such that they have approximately the same reps and end on a certain RPE. Given that RPE is equivalent to velocity loss, this makes sure that I don't exceed a certain velocity loss. I actually don't typically go down in intensity either, so that seems to check all the boxes concerning what you say in the video. Any opinions on this approach?
I am curious what the implications for Accessories would be with this information. Do you categorise your accessory movements into two options: strength specific focus and hypertrophy specific focus? Do you have recommendations to best program Accessories?
I think for the first couple of years training, people just need to put in plenty of effort with good technique and try to increase the weights they are moving. Stay around that 5rep range and train hard for 3 months then take a week off etc etc. Gains should be straight forward for the first year or maybe 2years. After that gains slow down. Then i think its more useful to use percentage based training, which can get the gains going again.
Im not Zac but if I’m understanding correctly here is the breakdown. 1. Pick a back off set load. 75% of 1RM 2. Select a total number of reps. 24 3. Perform set one to RPE 6/ 4 RIR. Let’s say you get 6, before reaching RPE 6. 4. Perform one less rep on the next set until you get to RPE 6. 5. Subtract one rep and repeat until you reach the goal of 24 reps. If you can only do one rep at any point, drop 5% and keep going. Top Set 1x1 @ 8 RPE(90% - 93% of 1 RM) Back offs 1x 6-8 reps til @ 6 RPE STOP\4 RIR (75% 1RM) Set 1. 1x 6 @ 75% Set 2. 1x5 @ 75% Set 3. 1x4 @ 75% Set 4. 1x3 @ 75% Set 5. 1x1 @ 75% Set 6. 1x3 @ 70% Set 7. 1x2 @ 70% TOTAL REPS OF 24 REPS
@@tennisshoeninja You probably wouldn't go past RIR 4 or exceed your velocity loss after every set, if you rest enough between sets. In practical it can look like this: 2x6 @ 75% 2x5 @ 75% 1x4 @ 75% Average RIR ~4 Total reps 26
Can't link, but try to Google Autoregulation Cluster Training Researchgate. Scroll to the methodology section. They give actual examples of the ACT protocol.
This is the best strength channel.
I’m just impressed you pronounced Pak’s full name so articulately!
And great summary!
I was about to comment that staying far from failure may be good for minimizing fatigue and peaking strength but that it would be bad for building muscle (and thus strength) long term, but then you addressed exactly that at 7:15. 👍
Good work, Zac!
But what criteria are you using to decide on the number of reps (in the example, 24?). Is that an average target or should is it trial and error until you can track your progress? Any idea on beginner, intermediate, advanced numbers to consider?
The big thing that it's missing in this video is that in the study the protocols were equated also for total rest time of the exercise (240s). They didn't only pick load and total reps. That is good for comparison in a scientific setting, but it has the limitation of making the results less relevant to typical strength training, where you make sure you are simply rested enough to perform a quality set. The more practical application seems as a method to divide a workout you typically do (3 sets of 8, for example, or whatever) into a more manageable one when you're short on time, to make sure it's productive without overly fatiguing you, as it would happen if you rested too short between straight sets. I'm not sure about the way Zac is extrapolating from this study, because he's glossing over the rest times, which are a critical component of the intervention. If I had to hypothesize a practical way for you to determine the total amount of reps you could be picking, I'd take a cycle that was successful for you, take the sets x reps, but now try to perform them as a cluster. Notice, this doesn't solve the issue of rest, I'd say simply go as soon as you feel ready and try to redline it a little bit.
I do something that I think has the same effect, but feels a little easier to control concerning time that the workout takes. I program my backoff sets such that they have approximately the same reps and end on a certain RPE. Given that RPE is equivalent to velocity loss, this makes sure that I don't exceed a certain velocity loss. I actually don't typically go down in intensity either, so that seems to check all the boxes concerning what you say in the video. Any opinions on this approach?
If i understand this correctly, it parallels the programming in the low fatigue strength template from Barbell Medicine.
Great video Zac
I am curious what the implications for Accessories would be with this information. Do you categorise your accessory movements into two options: strength specific focus and hypertrophy specific focus? Do you have recommendations to best program Accessories?
Great content, as always
What is informing the number of reps for back off ?
Great work as always
I think for the first couple of years training, people just need to put in plenty of effort with good technique and try to increase the weights they are moving. Stay around that 5rep range and train hard for 3 months then take a week off etc etc. Gains should be straight forward for the first year or maybe 2years. After that gains slow down. Then i think its more useful to use percentage based training, which can get the gains going again.
These are gold
Can someone write down what a full set (top set + back off) percentages and sets and reps would look like? An example would be fine. Thank you!
Im not Zac but if I’m understanding correctly here is the breakdown.
1. Pick a back off set load. 75% of 1RM
2. Select a total number of reps. 24
3. Perform set one to RPE 6/ 4 RIR. Let’s say you get 6, before reaching RPE 6.
4. Perform one less rep on the next set until you get to RPE 6.
5. Subtract one rep and repeat until you reach the goal of 24 reps. If you can only do one rep at any point, drop 5% and keep going.
Top Set
1x1 @ 8 RPE(90% - 93% of 1 RM)
Back offs
1x 6-8 reps til @ 6 RPE STOP\4 RIR (75% 1RM)
Set 1. 1x 6 @ 75%
Set 2. 1x5 @ 75%
Set 3. 1x4 @ 75%
Set 4. 1x3 @ 75%
Set 5. 1x1 @ 75%
Set 6. 1x3 @ 70%
Set 7. 1x2 @ 70%
TOTAL REPS OF 24 REPS
@@tennisshoeninja You probably wouldn't go past RIR 4 or exceed your velocity loss after every set, if you rest enough between sets. In practical it can look like this:
2x6 @ 75%
2x5 @ 75%
1x4 @ 75%
Average RIR ~4
Total reps 26
@@metsasuomalainen3691that makes more sense. Thanks!
Can't link, but try to Google Autoregulation Cluster Training Researchgate. Scroll to the methodology section. They give actual examples of the ACT protocol.
Would it be fair to do the auto regulation cluster in the Build and Perform blocks of Infinity?
if we ise a velocity trakcing device on our sets, what should be a good range to aim for?
Always gotta move em fast
Yet another banger. The boys do not miss.