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Programming Improv StrongFirst Beginner Step Loading

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stevenchaisson

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Hi everyone,

I just had a quick question regarding a step cycling example program. Week 1 is 3x5, Week 2 is 4x5, and Week 3 is 5x5; all done at the same weight. The number that increases from week to week, is that in relation to sets or reps?
With the idea that it is easier to add on more sets than reps, my understanding is that the first number would be sets.

Thank you for your feedback!
Steve
 
Yeah. 3 sets of 5 reps etc.. adding another set of five is easier than add extra rep.
 
In PTTP, Step Cycling is defined as adding mass to the bar in succesive steps through the cycle.
In S&S, Step Loading is used to progress between two bell sizes.
 
Agree... From my notes from the programming improv seminar last weekend:

5/3 = 5 reps, 3 sets (Soviet nomenclature).​
 
I digress, but having the sets first makes no sense to me. First give the thing, e.g., 5 reps, and then give how many times you do it.

Equally unsensical, IMO, is the way English puts adjectives before nouns. It makes much more sense to say _what_, then then modify that.

-S-
 
I was too! I was over Zoom so I likely missed the part that you caught! Thank you for confirming and correcting me :)
Great seminar, wasn't it? I took tons of notes, so feel free to PM me if you want to review something I might have.
 
It comes from a Strong First PDF provided to attendants of a recent seminar. It looks like people are confirming the same as you, reps/sets. Thank you for your help!
You're welcome. For some reason in SF programming it's also noted this way reps/sets (with a slash bar) and not sets x reps (x instead of slash). Whenever there's a slash bar I presume it's reps/sets.
 
I digress, but having the sets first makes no sense to me. First give the thing, e.g., 5 reps, and then give how many times you do it.

Sets first makes sense in a hypertrophy training context because the current research supports tracking how many hard sets you do per week for a given body part.

Reps / weight is secondary because you should be doing each set until it gets hard.

It doesn't matter that much if you're doing sets of 8, 12, or 15 reps on a biceps curl, as long as you're repping it out until you have just a few reps left in the tank each set.
 
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