I found this on Poliquin’s site and Poliquin seems to have written it. In his example, a trainee starts to fatigue at 5 sets of an exercise. The next week he ups the weight less than 5% and fatigues on his second set, whereupon Poliquin says, “You have become stronger…terminate the exercise”!
Did Poliquin really write this? In all his muscle magazine articles, I’ve never read him advocate this drastic a reduction in volume. Is it only for women, or does he regularly train his male atheletes in this way?
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"To prevent overtraining, cut back first on sets, not intensity
The body is very well equipped to not overtrain by intensity-it will simply not allow the body to lift a weight that is too heavy. It is not well equipped to deal with excessive volume. This is why I believe that if an individual has not fully recovered from a workout, first try cutting back on the number of sets, not the intensity. It is generally a mistake to reduce the weight when a trainee is tired; instead, just decrease the number of repeated efforts performed at that load.
Let’s say you perform the following workout on Monday:
Monday: 5 sets of 4-6RM
Set 1: 100 X 6
Set 2: 105 X 6
Set 3: 105 X 5
Set 4: 105 X 4
Set 5: 105 X 4
Terminate exercise; move on to next exercise
Saturday you decide to increase the starting weight to 110 pounds, since you know you can comfortably do 105. Now your next workout plays out like this:
Saturday: 5 sets of 4-6RM
Set 1: 110 X 6
Set 2: 110 X 3
Terminate exercise; move on to next exercise
You have become stronger (110 X 6 Saturday versus 105 on Monday), but on the second set there was a major loss in your ability to repeat the effort. Therefore, to maintain a high quality of training stimulus, the athlete must immediately terminate that exercise after the second set.
If you adhere to the critical drop-off point, by the following Thursday (the next workout) you should be stronger because you will have sufficiently recovered. In contrast, the standard approach to handling a similar scenario that I see in colleges all over the United States is as follows:
Saturday: 5 sets of 4-6RM
Set 1: 110 X 6
Set 2: 110 X 3
Set 3: 100 X 6
Set 4: 100 X 6
Set 5: 100 X 6
Terminate the exercise; move on to next exercise
If an individual continues lifting after reaching the critical drop-off point, the individual recovery will be taxed so harshly with low-quality work that you will most likely regress again during the next workout instead of being stronger!"