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- Опубліковано 24 лип 2024
- Andy Baker gives a summary of how different types of sets are used in programming.
What are they? How to use them in your program. Sets across, Descending Sets, Ascending Sets, Density Sets, Rest-Pause Sets, Drop Sets.
More information like this at www.andybaker.com/ - Спорт
simple and applicable.. programming gold per usual
Thanks Andy! Your videos have answered so many questions I was harboring about PP! This issue on weight*sets*reps-formatting took me a while to make sense of in the books because the formatting and the language seems to change chapter to chapter at times.
This is better than what's in Practical Programming.
Practiced Programming is a phenomenal book that covers a ton of ground and extremely informative. That being said, no publication is exhaustive. Andy’s videos, & I’m sure his additional books are a continuation of the never ending education that a strength and bodybuilding devotee should participate in.
Excellent video Andy. Thanks!
Keep it up Andy! This is great content.
always great content, thanks.
Great video Andy!
Just a question, i feel weak on the first couple of sets on all my presses with the sets across format, but then on my third and forth sets, the weight feels super light and I can AMRAP much more than on my first set. Should I establish the load as per my first set or as per latter loads? Or should i use the ascending scheme?
I gather there's a PAP effect going on, despite warming up well, so i wonder if I really should be catering to an artificially inflated strength or base the load off of the first set since I like straight sets.
Thank you!
Hi Andy, what's your preferred set type for athletes - not lifters? Ascending, across or both?
im new to this channel and i hope you reply to this ...first of all i like this video good content and lots of info . secondly i just wana ask you i usually train like this ( 12 10 8 8 ) reps while increasing the weight in every rep and resting for only one minute or less .. its been long time doing this and i don't know anymore if thats whats good for me so what you think about that?. ps :i wana train for hypertrophy and im intermediate not a beginner
What are your thoughts on increasing the reps with descending sets ie 4-6 reps for the top set followed by 8-10 reps for the next set and finishing with 10-12 reps for the final set ?
I do that all the time. One of the best ways to hit a workout if you don't really have a plan and you don't have a lot of time is to pick a lift (any major barbell exercise) and work up to a heavy single. Then hit 2-4 reps at 90%, 5-8 reps at 80% and 8-12 reps at 70% and call it a day. I did that years ago when I was opening my gym and didn't have a lot of time. I'd do ONE lower body lift 1x/week and ONE upper body lift 1x/week. Not optimal but it held me over pretty well for a few months
Hey Andy! Thanks for the very informative video.
I’m training the barbell row (from the floor) as a supplementary movement. Used to do them for 3-5 sets across, although as I approach the last sets/reps my back is getting too fatigued and I’m afraid I’m cheating the movement. Would you recommend any combination of ascending or descending sets to get more volume (with correct technique) on a movement like the Row?
I use ascending sets when people need more practice with form. So with beginners or intermediates learning new movements. It's useful to do, say sets of 5 for example, all the way up to a top work set. Gives them plenty of practice with submaximal weight while accumulating some volume. Once the form is mastered on a movement then descending sets are a better tool. You can take more sets closer to failure (more growth) and be at peak strength for your main heavy work set. The old Bill Starr Routines used a combo which also isn't a terrible idea so long as you monitor total volume to make sure you aren't going nuts. He had a system of going 5x5 (ascending sets) and then backing off to a set of 10 afterward.
Ok great! And talking about ascending and descending sets, how much of an offset do you usually have between sets?
@@kyriacoskesta1777 it varies a lot. 5-25% usually. Depends on the LIFT and the LIFTER. For instance, Deadlifts are gonna have a much bigger offset than DB Curls. A 600 lb squatter might have a much bigger back off% than a 250 lb squatter. Just use your instincts, best judgement, and trial and error to get into the rep range you wanna be in for the back off sets.
Ok, thanks a lot! 👍🏽🙏
Functional Poetry, thanks mate!
Could you please let us know how much rest we should do in ascending and decending sets???
1-2 minutes between "easy" ascending sets. 3-5 minutes between hard ascending or descending sets
@@andybaker2413 thanks
Thx m8. Nice video. If I may critique a little. You have way too many "amm's" umm's" and "you know's".