Reverse pyramide

[u/Bulky_Assistant_3263]

Ive been using RPT with leangains for the last 4 month. Body composition never been better. I’m not as strong as I used to be when using 5x5, but happy with the way I feel and look. But I’ve reached a level, where I feel like 6-8reps for deadlift and 6-12reps for squats are too much and fatigue is getting in the way of decent lifting. Has anyone had success decreasing reps to like 4-6 and 4-8. Or should I just reduce the weight and build back up?

[u/knoxvillegains]

Deads should be two sets goal 6. No need for more.

[u/big_deal]

Fatigue during the set or week-to-week accumulation of fatigue?

If it's fatigue during the set, you could lower the rep target (and increase loads) to something more comfortable. But I prefer the 6-12 rep range so I'd rather back off in load and work on conditioning to improve performance at higher reps.

If it's week-to-week fatigue, then deload. Back off on load and reps for a session and then either resume prior load or build back up in load through normal progression over a few weeks. But if this is happening more frequently than every 6-8 weeks or so you may want to slow down your progression and hold load/reps constant for a few weeks at a time.

[u/Ghost_man23 → u/big_deal]

I've been meaning to ask a similar question for awhile and you seem to have some answers. My understanding of the typical lean gains protocol is that each compound lift has 8-10-12 reps and you shouldn't increase the weight in any set until you've hit all three goals. For the last year I've been targeting 6-8-10 reps. My logic was that most strength programs use 3-8 reps per set while size programs are in the 8-15 reps per set. If I'm focused on strength right now, this modified program should be better. Is that reasonable? Or am I missing value in the program if I make this modification? FWIW - I experienced consistent gains for about 6-9 months but have stalled recently.

I'm 220 lb. My most recent lifts:

• Bench Press: 215x5, 190x7, 165x10
• Incline Bench Press: 185x5, 165x8, 145x10
• Overhead Press: 130x4, 115x7, 100x9
• Assisted Pull Up: All -30 lb: 9, 9, 8
• I have a bad back and can't do squats or deadlifts (doctors orders) so I do leg press instead and it varies based on how my back feels.

[u/big_deal → u/Ghost_man23]

I’ve never read the book. I just read the blog posts and my understanding is that progression is based (primarily) on the first set performance assuming you at least match reps in following sets. If you can’t match reps in down sets, keep load constant until you can.

If you’re stalling you might need to deload the lift for one session and gradually work back up in load.

Rep range isn’t too critical as long as you’re pushing to failure.

[u/Old-Amphibian6483]

How strong are you in each lift in relation to your bw?

[u/Bulky_Assistant_3263 → u/Old-Amphibian6483]

67kg BW. Deadlift 145kg x 6. Squats 95 x 6. BP 85 x 6. Last week.

[u/Old-Amphibian6483 → u/Bulky_Assistant_3263]

Pretty decent. But I think you have a lot more to give without needing to make adjustments to the program. With that said, it might be time for some deload days. Lower the weights by 15% and go for the pump. If it still feels tough afterward, you could try eating more.

[u/CuriousIllustrator11 → u/Bulky_Assistant_3263]

Your calculated 1RM, 174:114:102, has the ratio 5.11:3.35:3 which is almost the golden ratio of 5:4:3. Just a little stronger in squat (which is also my weakest) and you’ll be there.

[u/CuriousIllustrator11]

I don’t go to high in reps when doing deadlifts or squats because I feel that I lose form when I start to get fatigued and that increases the risk of injury. Even if it would be 10% less effective getting an injury that prevents you from training for a couple of months will set you back even more.