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    Registered User TonedJordan's Avatar
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    2-3 Rep Top heavy set - How to progressively overload?

    If I did 1 heavy double or triple followed by 2 back off sets once per week, for example with bench press, how would you program the progression?

    The way I have been doing it is if I hit three reps, I’ll add weight the next week. If not, weight stays the same.

    Back off sets I add weight when I hit a rep goal - self regulating.
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    Registered User Filmbuff81's Avatar
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    That’s gonna grind after a pretty short amount of time.

    I think you’d have a better time waving the reps and load.

    So
    100x5
    110x4
    120x3
    105x5
    115x4
    125x3

    A heavy 5 will still give good results but you give yourself more room to progress.

    If you’re adamant on the 2-3RM

    Then you should probably rotate 2-3 exercises every like 4-6 weeks to stay fresh.
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  3. #3
    Registered User TonedJordan's Avatar
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    Originally Posted by Filmbuff81 View Post
    That’s gonna grind after a pretty short amount of time.

    I think you’d have a better time waving the reps and load.

    So
    100x5
    110x4
    120x3
    105x5
    115x4
    125x3

    A heavy 5 will still give good results but you give yourself more room to progress.

    If you’re adamant on the 2-3RM

    Then you should probably rotate 2-3 exercises every like 4-6 weeks to stay fresh.
    Thanks for the response. I could definitely go with the wave loading, that’s a nice suggestion and I hadn’t thought of it.
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