How to know when you've done enough sets

[SteelWeaver]

"Intuitive training" is something one hopes to attain gradually through increasing familiarity with one's body, various training systems, experience over time, etc. Well, here's a way to speed up your intuition development a bit.

I'm reading Poliquin's "Modern Trends in Strength Training: Volume 1: Reps and Sets (2/e)". He gives an excellent method of knowing when you've done enough sets, and are not going into the over-training zone. He says that when recovery is not fully complete, or when the athlete is tired, it is better to cut back on the number of sets, or volume, as opposed to intensity. Of course that makes sense, but he identifies something called the "critical drop-off point". See the examples below:

Monday workout:
1x6x220
1x6x225
1x5x225
1x4x225
1x4x225
(5 sets total)

On Saturday, you increase the weight to 230 lbs, since you obviously can handle 225.

1x230x6
1x230x3
(2 sets total)

At this point, you should terminate the exercise and move on to the next one, since, as you can see by the number of reps able to be completed, you have reached the critical drop-off point - you can't complete very many reps over a large number of sets, even though you're stronger than before.

Usually most people would just drop the weight at this point to about 210 or so, then keep on doing 2 or 3 more sets, but all they would be doing is taxing their recovery system with low-quality work, and would be likely to regress, or simply maintain, but NOT PROgress in the next workout.

Poliquin's the MAN, man.

 

[Gladiola]

is better to cut back on the number of sets, or volume, as opposed to intensity.

When studying for my personal trainer certification exam last month - I recall reading that you can MAINTAIN on only HALF the volume of training it took you to get where you are - so long as the intensity is the same! Cool, so I've been figuring I can drop volume on shoulders & arms to allow me more time & energy to focus on lower body, general power & a little more cardio - without any losses.

I'm just STARTING to consider sets with less than 6 reps Silly me, following those ACSM guidlines! So that type of rep & set split is brand new - I definitely couldn't be intuitive about it. Hopefully eventually

 

[Arioch]

If you have violently ejected at least three organs you can not identify from no less than two different orifices, it may be time for a break.

When studying for my personal trainer certification exam last month - I recall reading that you can MAINTAIN on only HALF the volume of training it took you to get where you are - so long as the intensity is the same!

Eh?

 

[Gladiola]

Is this your definition of "momentary muscle fatigue?"

If you have violently ejected at least three organs you can not identify from no less than two different orifices, it may be time for a break.

I can just imagine the look on the students faces if I told them that is their upper limit.

As for my quote - I did a quick search & I can't seem to find anything that tells you what you need to do to stay where you are & maintain.

I will be more than happy to search tonight for the source of that fact. (I know I read it in my ACE Manual - so I mean the source THEY used).

I understand, however, that the entire concept of merely maintaining seems VERY bizarre to many. The certification I studied for, thru ACE, was geared towards teaching me to train THE AVERAGE PERSON & to train that average person for GENERAL HEALTH. Not BB, not PL, not OL, not competitive sports, just to help ppl be healthier than most are.

 

[Arioch]

I will be more than happy to search tonight for the source of that fact. (I know I read it in my ACE Manual - so I mean the source THEY used).

The source they used is probably the most amazing display of ventriloquism in the world. Everything I have read from the ACE despite, the fact that it is transmitted through the internet, still manages to sound like Richard Simmons talking out his ass.

As for my quote - I did a quick search & I can't seem to find anything that tells you what you need to do to stay where you are & maintain.

It varies from individual to individual. My wife can maintain on relatively little. I am used to an incredible training volume, and just plain go downhill mentally if I do not spend a considerable time training.

I can just imagine the look on the students faces if I told them that is their upper limit

There is no upper limit.

Is this your definition of "momentary muscle fatigue?"

No, just time to hit the drinking fountain then move on to your next set. Rest when you are dead.

 

[Hannibal]

No, just time to hit the drinking fountain then move on to your next set. Rest when you are dead.

Now that is "Controlled Chaos" if I've ever seen it.

NIIIIIICE

 

[Gladiola]

The source they used is probably the most amazing display of ventriloquism in the world.

Actually they quote ACSM quite a bit. But I will be sure to find this fact & see if I can get you the source.

It varies from individual to individual.

Again, ACE is aimed at working with the average individual who is not a competitive athlete. I would think an elite level PL'r could not maintain on 1/2 the volume & the same intensity - but it is more likely that an average person could - maybe?

There is no upper limit.

I pharsed that wrong - I meant safe limit -> The intensity that will not rip your tendons & ligaments.

 

[Arioch]

Actually they quote ACSM quite a bit. But I will be sure to find this fact & see if I can get you the source.

Well, the ACSM is more aerobics based than, say, the NSCA. Try quoting reputable individual sources, this generally works better. Not a criticism, just an obsevation.

Again, ACE is aimed at working with the average individual who is not a competitive athlete. I would think an elite level PL'r could not maintain on 1/2 the volume & the same intensity - but it is more likely that an average person could - maybe?

If someone has to work to become averge, what does that say about them. Set your goals higher. You can only hit what you aim at.

"Average athletes prepare with average methods." - Zatsiorsky

I pharsed that wrong - I meant safe limit -> The intensity that will not rip your tendons & ligaments.

And you, of all people, are worried about a little discomfort? Imagine.

NIIIIIICE

<blush>

 

[Gladiola]

The comment about average people was that I have studied methods for training average people to maintain basic minimal fitness levels. Where on earth would you get the impression that that was what *I* aspired to? Not at all.

HOLD UP HERE - I just remembered a great debate on my aerobics instructor bulletin board. The question was - is part of the role of the instructor to MOTIVATE & ENTERTAIN - i.e. to make it FUN?! Or just to lead the workout, cue for safety, etc.

Someone wrote a very eloquent piece on the fact that Exercise is inherently unpleasant Hey, blasphemy, I know. Personally, I love it - but I understand how many people do not. That being the case - the rules for how those people should train for basic health are vastly different - shouldn't they be??? I wasn't talking about athletes!

And you, of all people, are worried about a little discomfort? Imagine.

Nope, no fear of discomfort here - you're right about that. BUT - Big time fear of big injury.
Now it sounds like you're telling me there's no upper limit & don't worry about discomfort - whereas last week I heard I was overtraining my shoulders & my bicep training also had a very high volume?!

 

[Arioch]

I just got the CSCS packet from them. You think it's worth it?

Well, I kinda-sorta think so. I took it quite a few years ago, and the test is quite a bit different now. The study guide is still one of the most boring things on the planet, after accounting. Some places insist on it if you wish to work in the S&C field, so if this is the case, it can be useful. I do not think that you personally will learn much from it, but it looks pretty good on a resume it quite a few cituations. I actually think in your situation, it will help quite a bit, because you do not have the coaching background some other people do, and your undergrad work is not commonly veiwed as training-specific. It is a shame how little people value experience anymore. The best OL'ing coach I ever had had one thing in common with Louie Simmons - neither one ever finished high school. Both of them are far superior coaches, yet neither would be given a first look, let alone a second, if they were applying for my job.