For a while now I've been doing as many reps as i can of a particular exercise (let's say I get to 10 reps). Then for the second set I do as many as I can again (let's say I only get to 8), then I just continue doing sets with as many reps as I can until I can only do one rep.
It might end up looking like this:
1x10
1x8
1x5
1x3
1x2
1x1
I don't know if this is a thing or what it's called if it is, I've tried googling it but only get back info about pyramid training and reverse pyramid training.
Just wondered, is it a thing? And if so, what do you think of it? Any thoughts?
I've been doing ok with it, so I'm not particularly concerned. Just wondered...
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05-28-2020, 01:32 PM #1
- Join Date: May 2008
- Location: United Kingdom (Great Britain)
- Posts: 886
- Rep Power: 573
Decreasing reps until you can only do 1?
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05-28-2020, 01:45 PM #2
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05-28-2020, 11:57 PM #3
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05-29-2020, 12:44 AM #4
- Join Date: Jan 2007
- Location: Suffolk, United Kingdom (Great Britain)
- Posts: 54,512
- Rep Power: 1338185
I find if I try that, I reach a certain point and the reps don't drop any more. Say I start with a set of 12 - once the reps drop to 5 or 6 I can just keep cranking them out.
I think there is a per-session diminishing returns associated with volume. It would probably be better to aim for a less severe 'fatigue drop' - say from 10 reps to 6 (usually in 3-5 sets). The upside of this more conservative approach is that you can repeat the same session again sooner - say 2-3 days later. Frequency needs to be considered too.
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05-29-2020, 02:31 AM #5
- Join Date: May 2008
- Location: United Kingdom (Great Britain)
- Posts: 886
- Rep Power: 573
Yeah that is a really good point that I hadn't considered. I do aim to get everything done twice a week as part of my current schedule but it doesn't always feel like enough recovery time, not a problem for push ups necessarily but definitely for curls and chinups, as that's hitting the biceps pretty hard.
I'll try out what you suggested.
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05-29-2020, 03:32 AM #6
I literally just made up that name (AMSAP part) so not sure if it's an accepted term. I don't think that's going to be helpful for consistent progress overall as part of a routine.
You may not be able to do this in quarantine, but I think something like doing a drop set for the last set of an exercise would be more useful if you want to do something like that (dropping the weight down set after set AMRAP without rest).
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05-29-2020, 12:07 PM #7
Air2fakie, sorry but right there and then I realised you'll never make a career in exercise industry, you just don't have what it takes.
When you invent a great sounding term like AMSAP, you should never have admitted you just made it up. Instead you should've quietly gone away and patent or franchise it somehow. Ideally have it linked to a bogus supplement or exercise equipment of some kind for the real bucks
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05-29-2020, 12:41 PM #8
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05-29-2020, 12:57 PM #9
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06-04-2020, 11:10 AM #10
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06-07-2020, 04:43 AM #11
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06-08-2020, 11:23 AM #12
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