T Nation

1-6 Contrast with a Twist

Coach what would you think about doing 3 sets of 4 to 6 OR 6 to 8 reps double progression but doing a 90% set of one rep between all of them similar to 1-6 contrast?

Example:

Set 1- 90% x 1

Set 2- 4 to 6 reps or 6 to 8 reps

Set 3- 90% x 1

Set 4- 4 to 6 reps or 6 to 8 reps

Set 5- 90% x 1

Set 6- 4 to 6 reps or 6 to 8 reps

So sets 2,4, and 6 would all be with same weight

Thank you.

Or do you think that is a bad idea and it would be better to just do 1 set at 90% on set 1 and that’s it?

Set 1- 90% x 1
Set 2, 3, and 4 - dbl progression with 4 to 6 or 6 to 8 reps

Sure, 1-6 is not set in stone. I often use 1-4 or 1-5… the principle is simply to use a slightly heavier single to improve performance on the “higher” rep sets both via activation and by giving you a psychological advantage.

Thank you. I wasn’t sure if it would be OK since the higher rep sets will all be using the same weight and not increasing every set.

I imagine the sets at 90% will also help in being capable to demonstrate strength as well as building strength