Heavy Duty Question

[TheDude825]

I did the bench day (chest / biceps) of Heavy Duty yesterday.  First time through a program always required a bit of a learning curve.  Overall, I liked it.  It felt like a low amount of work but that is likely because of the pace trying to figure out bench placement blah blah.  Either way, what is the point of PSR sets?  From what I understand it is basically a backward drop set but what is the advantage to doing that?

[maxwkw]

By increasing weight in small intervals with little rest your really priming your nervous system to be stronger.It really works too, but you really have to push the light weights with all of the force that you can.

[Richard Schmitt]

By increasing weight in small intervals with little rest your really priming your nervous system to be stronger.It really works too, but you really have to push the light weights with all of the force that you can.

+1

[TheDude825]

So the idea here is to move the light weight as fast as possible which has a similar effect to holding a supra maximal weight before a set?  By explosively moving the light weight it primes the nervous system to move a heavier weight than would be normally possible without this priming effect?  The lighter sets prime the nervous system without overtaxing the muscular system?

[Richard Schmitt]

Yes primes your muscle/body to push/pull heavy weights.

[Brandon D Christ]

So the idea here is to move the light weight as fast as possible which has a similar effect to holding a supra maximal weight before a set?  By explosively moving the light weight it primes the nervous system to move a heavier weight than would be normally possible without this priming effect?  The lighter sets prime the nervous system without overtaxing the muscular system?

Yep that's right.  However, those last three reps should NOT be explosive.  Those should be real grinders.  Actually don't even pay attention to the amount of reps in the last mini set.  Just grind it out until you reach failure.

[TheDude825]

So there is no issue doing 5 reps if it only calls for 3?  Obviously up the weight next week, but go until failure on the last set of a PSR set?

[Richard Schmitt]

So there is no issue doing 5 reps if it only calls for 3?  Obviously up the weight next week, but go until failure on the last set of a PSR set?

Not really an issue but the last set should be the working set. 4-3-3-3-3 pretty much can work.

[Brandon D Christ]

So there is no issue doing 5 reps if it only calls for 3?  Obviously up the weight next week, but go until failure on the last set of a PSR set?

Yes you are correct.  Shoot for 3 but keep going if you don't reach failure.A good loading scheme that should cause you to reach failure around three reps is:40%-50%-60%-70%-80%For deadlifts and squats, make the last two sets 65%-75%

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