A Creative Set & Rep Scheme for Strength Building - Paler Descending BTB Y5B9

BTB Block 9 Paler Descending

Parler Descending takes two separate set & rep schemes – 3x5 and 3x3 – and smacks them together to make an Epic Intensification Block (EIP). Along with this creative set and rep scheme, we’re using a 3/3/X/0 tempo. Meaning 3 seconds lowering and 3 seconds in the bottom position. This puts us at 30 seconds and 18 seconds per set. The 12-second difference is noticeable and allows us to use higher intensity while staying on target with Intensification. 

What we are going to discuss with this BTB is setting up your set and reps to maximize success. 

We use an Undulating Block Periodization scheme here at Allegiate. The terms we use to describe each block are called Accumulation and Intensification. Accumulation leverages volume to garner results. Intensification leverages intensity to garner results. One of the key pieces of success behind both Intensification and Accumulation blocks is how we organize sets and reps to get targeted results. 

A common mistake in programming is organizing sets and reps in a non-specific manner. A program looks like a mismatch of reps and intensity in an individual workout or training week. With varied or non-specific sets and/or reps the results become harder to achieve because they are essentially shooting for multiple targets all at once.

Block periodization’s strength is targeting a specific outcome and focusing on that specific zone for the entirety of that block. We want to specify volume and or intensity as our primary stressor and focus there for the entire block.  If we have a lot of crossover of volume and intensity we miss the mark of achieving as high of an intensity or volume as we could have if we just stayed disciplined. 

For Paler Descending, we are working a rep scheme of 5, 5, 5, 3, 3, 3. In the past, we organized in ‘Straight Sets’ because it keeps us within a direct target. Straight sets, for example are like 6 sets of 6 reps or 10 sets of 10 reps. With Paler Descending we get the best of both worlds where the nervous system increases its output with consistent rep schemes. It actually gets a bump in work with the drop in reps per set and a subsequent increase in intensity. The end result is we can get the benefit of a targeted focus on Relative Strength combined with a slight increase in intensity during workout to reach higher thresholds. 

To optimize results we want to reach this level of intensity within a workout safely. Intensification blocks are unique in that the adaptation we get by increasing the output of things we cannot readily see. For instance, with Accumulation Blocks we see bigger muscles. We do not have that with Intensification blocks. So we need to be creative with how we load people due the fact that results are not as transparent relatively speaking. Using creative set, rep, and tempo schemes that are targeted and focused on a singular aspect allows us to get great results and keep people safe.

Using creative set, rep, and tempo schemes that are targeted and focused on a singular aspect allows us to get great results and keepS people safe.

If we were to do, let's say Paler Descending combined with 6-12-24, we would be training too large of a spectrum between volume and intensity. That protocol (with such a high intensity and high volume within a training session) would result in break down and injury. 

Take home is this: we want to know what we want to do within our training and focus on that target to get the intended results. With Intensification, we need to keep our time under tension either between 1-20seconds (Relative Strength) or 20-40seconds (Functional Hypertrophy). And that’s exactly what we’re going to do.

Behind the Block is our content segment where we teach the science and methods behind our training blocks.