constant, but add two back-down sets. Just seconds after the × in
the squat, perform maximum reps with pounds, and seconds later do
maximum reps with once again. For the second of the back-down sets,
your reps will be down relative to the first one.. is approach has the advantage of maintaining the bedrock of strength-
focus work, so that you keep plugging along getting stronger and stronger
still (which is enjoyable and satisfying in its own right, of great functional
value, and which still contributes to overall size), while mixing it with vol-
ume-focus supplementary work which you can vary over time—e.g., you
can change rep count and rest periods.. If the strength work remains similar to how it was on the strength-focus program,
perhaps the training frequency should not change. It would be the addition of
the size-focus back-down sets that may offer the opportunity for size to
accompany strength gain.. While a strength-focus program performed with greater frequency (as
described in the early part of this chapter) may yield greater size gains, your
usual training frequency but with the addition of the back-down sets (as just
described in this “Set-rep change ” section) may achieve a similar result.
e latter may be the more practical, as it does not reduce the number of
rest days between hits on the same exercise.Set-rep change
. As a second set-rep change possibility, but one that is unlikely to build the
strength of the first, say you have been progressing very nicely in strength,
and have reached for sets of in the barbell squat, with minutes rest
between work sets, and several seconds break between reps. e set/rep
scheme and rep style are more favored to strength than size, and may not
have produced the growth that was anticipated. To convert it into an
approach that may have more of a size focus, the squat could, as an illustra-
tion, move to pounds for sets of , all sets done with no more than
one second pause between reps, and only seconds between sets. Only the
final set would be very hard. en you would apply the usual dictum of pro-
gressive poundages in good form, but while maintaining this very different
albeit still abbreviated approach to training.. Being conditioned to lower reps, pauses between reps, and long inter-set
rests, there may need to be a greater cutting back of poundage to begin with