Barbell 5/3/2 question

[Deleted member 316]

I am wondering what the logic and science is behind 5/3/2 vs PTTP? There has to be something behind it if it has made it into the Russian version. I am not discrediting it, just curious. I know there is more weight volume lifted during the 5/3/2 version.

 

[Steve W.]

IMO, and as I recall from Pavel's comments, it's just a matter of less plate changing and calculation. Not much (or any) difference in training effect.

I've always done the 2x5 100%/90% version, and I've always felt that hitting a weight for a back off set that was a top set earlier in a cycle gave me a psychological boost (using 4 steps forward, 3 steps back structured wave cycles, although I suppose it applies to any cycle type).

 

[Deleted member 316]

Do you still just add 5lbs or is it 10lbs each workout?

 

[Steve W.]

Do you still just add 5lbs or is it 10lbs each workout?

It depends on the type of cycle and how high your max is. For a less experienced lifter with a lower max, a linear cycle with 5lb jumps might be appropriate. For the same lifter doing a step cycle (several sessions at the same weight before adding more), 10lb jumps might be better.

For the 4 steps forward/3 steps back wave cycle, I like larger jumps between sessions in each wave, but a smaller jump from the start of one wave to the start of the next. For example, one wave might be 315/330/345/360, but the next wave might be 320/335/350/365.

The book has an extensive discussion of different ways of structuring your cycles.

 

[Deleted member 316]

I've been reading about a few that are using the reverse pyramid method which is quite similar except when you take 10% off you add a couple reps to the set. Ie 100% 5 reps, 90% 6-7 reps, 80% 7-8 reps. Would this be to just to get a little more volume in as opposed to Pavels just do 5 reps?

 

[Steve Freides]

@Steve W. brought up a link to this thread.

More volume is more volume - see the Bear routine in PTTP with multiple back-off sets of 5, up to 20 sets.

-S-