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So for recovery, a key metric is basically how many ‘hard sets’ you’re doing. If 5x100 feels as hard as 10x80, both will have an equal(ish) knock on recovery.
Traditionally, a drop set would be just taking weight off the bar through a long set so you can keep eking out reps. They are (should be) brutal. What you’ve described would be more like descending sets.
A couple of ideas:
- Swap the 3x10 to a 5x6 at the same weight. That way you get the same total volume but without being as tiring. Make up for the extra sets by shortening rest intervals.
- Drop the 3x10 weight to a fixed weight and only increase when it feels too easy.
- Ascending/pyramid sets on the 5x5. So have one ‘heavy’ set at current weight and the rest a little lighter (5-10%). You still get the heavy load but psychologically much easier to ramp for a single big set than 5 in a row. And the volume will only be dinged a little bit.
That said, if you’re lifting hard four days in a row then that’s a deep hole you’re digging in the first place. Is there no way to get a rest day between the two pairs?
- Swap the 3x10 to a 5x6 at the same weight. That way you get the same total volume but without being as tiring. Make up for the extra sets by shortening rest intervals.
Ptown-
Makes sense, cheers - had more of a read about drop sets & they sound deeply unpleasant but also pretty much unsustainable over several days, i was probably thinking descending sets - so the top set is still "heavy" but after that it reduces maybe with more reps, will have a look at that.
I only really get a chance to use the gym when at work (Mon-Thur) & only for 45mins / 1 hour in the morning, it's not really ideal but it was working reasonably well for a while alternating light / heavy sets eg. Day 1 - Light squat / heavy bench, 2 - heavy row / light press, 3 - heavy squat / light bench, 4 - light row / heavy press.
I think progressively adding weight onto the "light" sets has tripped me up a bit & they've gone from being easy to knock out in 10 mins to needing a good rest in between & struggling on the last couple of reps... combined with reaching a stage where the heavy sets are a struggle it needs changing up a bit.
I'll maybe try a descending pyramid set for the "heavy" days & knock back the weight on the light days 10% or so & see how that goes.
mcJ78
Anyone care to educate me on drop sets?
Been alternating heavy 5x5 / light 3x10 sets as i'm time limited but also trying to work out 4 days in a row, 2/3 exercises per day repeating on alternate days. Still adding weight so now both sets of exercises are at the stage i'm pretty burst afterwards, the extra reps on the 3x10 sets are taking the place of the extra load on the 5x5 so it's not really like a "light" set anymore.
I still want to add weight onto the exercises, so am I better knocking the 3x10 "light" sets back slightly to allow better recovery in between the heavy 5x5 sets, or should I consider drop sets?
If drop sets are the answer, how to structure these? 5x 94, 8x88, 10x82, 12x76 ?