When formulating a weight training program, different loading strategies can be considered. Some of these strategies include; uniform loading, divergent loading, and backwards loading, Your choice in regard to which one you use is based upon which one you find works best in your own experience. But before you try out these loading strategies to see which one works the best, you need an explanation of how uniform loading, divergent loading, and backwards loading work, which is the purpose of this article.
Top Sets and Back-Off Sets
The loading strategies discussed in this article will all be applied to lifters who work up to a heavy top set, followed by a back-off set consisting of lighter weight and more reps.
Uniform Loading
Assuming a lifter works up to a heavy weight for low reps, followed by a back-off set with lighter weight and higher reps, he can use various loading strategies, the first of which is uniform loading to both sets. For example, a lifter who works each lift three times per week may work up to a set of five reps with 75% of his max for the first workout of the week. When doing his second workout with five reps, he increases to 80%, followed by 85% for five reps for his third and final workout of the week. The same strategy of increasing across three workouts is used with the back-off set. For example, after completing his set of five reps, the lifter does a back-off set of 12 reps with 55% of his max for the first workout. Sixty percent is used in the second workout, and 65% to 70% is used for the back-off set of 12 reps in the third workout. This plan is listed below:
Workout 1:
Set 1: Do 5 reps with 75% of your single rep max
Set 2: Do 12 reps with 55% of your single rep max
Workout 2
Set 1: Do 5 reps with 80%
Set 2: Do 12 reps with 60%
Workout 3
Set 1: Do 5 reps with 85%
Set 2: Do 12 reps with 65% to 70%
The main point of the example presented above is that the lifter increases the weight from workout to workout for both the heavy set, and the lighter back-off set. This is an example of uniform loading, which simply means that both the five-rep set and the twelve-rep set are increased simultaneously and reach a peak in weight within the same workout; which is the third workout of the week.
Divergent Loading
If we consider once again those who work up to a heavy set followed by a lighter back-off set within the same workout, some lifters may prefer divergent loading instead of uniform loading. When using divergent loading, the heavy set and the back off set do not progress in weight on the same schedule. An up-ramp of increasing load is used across three workouts within the same week when doing the set of five reps. At the same time, backwards loading, or a down-ramp of decreasing weight is used across three workouts for the back-off set with twelve reps. Whereas the up-ramp with five reps starts off easy and gets harder from workout to workout, the down-ramp with twelve reps starts off hard and gets easier from workout to workout. In other words, the loading process of these two sets is divergent as the loads move in the opposite direction throughout the week. An example of this is presented below:
Set 1: Do 5 reps with 75% (this set is only moderately hard)
Set 2: Do 12 reps with 65% to 70% (this set is very hard)
Workout 2
Set 1: Do 5 reps with 80% (this 5 rep set is harder than the previous workout)
Set 2: Do 12 reps with 60% (this 12 rep set is not as hard as the previous workout)
Workout 3
Set 1: Do 5 reps with 85% (this 5 rep set is the hardest of three workouts)
Set 2: Do 12 reps with 55% (this set is the easiest 12 rep set of the week)
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Stress Different Energy Systems In Different Workouts
Why would anyone use divergent loading? The reason is that you are basically emphasizing two different energy systems. The set of five reps is going to emphasize the creatine phosphate system, and the set of twelve reps is going to emphasize the lactate system. Instead of putting maximum stress on both systems in the same workout, you put maximum stress on the lactate system in the first workout, and maximum stress on the creatine phosphate system in the third workout.
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Uniform Backwards Loading Within The Same Week
Uniform loading within a week is much more common than divergent loading when loading within the same week. Another strategy that some lifters find to be effective, although it is not commonly used, is a uniform backwards loading system within the same week. This simply means that your first workout of the week is your heaviest workout for both your heavy set of five reps and your back-off set of twelve reps. The loads are then decreased by 5% for the second workout, and another 5% for the third workout. When doing this, the easiest workout comes before your hardest workout. The advantage of this is that the easiest workout is also the easiest workout to recover from. The easy recovery will ensure that you will be fully recovered in order to function at full strength when starting a new cycle that begins with the heaviest, hardest workout. An example of backwards loading is presented below:
Workout 1
Set 1: Do 5 reps with 85% (this set is very hard)
Set 2: Do 12 reps with 65% to 70% (this set is very hard)
Workout 2
Set 1: Do 5 reps with 80% (this 5 rep set is not as hard as the previous workout)
Set 2: Do 12 reps with 60% (this 12 rep set is not as hard as the previous workout)
Workout 3
Set 1: Do 5 reps with 75% (this set is the easiest 5 rep set of the week)
Set 2: Do 12 reps with 55% (this set is the easiest 12 rep set of the week)
Backwards loading is intended to be used within the same week, but not from week to week. For example, if you use 200 pounds for your first workout of the week, 190 pounds for your second workout, and 180 pounds for your third workout of the week, you would still use backwards loading the next week, but you would do it with the same or heavier weights. For example, instead of progressing from 200 to 190 to 180 pounds within the second week, you would progress from 205 to 195, to 185 pounds. The third week you would progress from 210, to 200, to 190. In other words, the weights get lighter within the same week, but they grow heavier from week to week.
Thresholds
Loading strategies are only one factor to consider when designing workouts. In order for any loading strategy to work, it must be combined with the ability to push each set with the right amount of effort, and to do the right number of sets the right number of times per week. This is based on your personal capacity which I believe can be determined through the use of training thresholds; specifically, the strong rep threshold, and the strong set threshold.
The Strong Rep Threshold
The strong rep threshold refers to the maximum number of reps you can perform using a steady even rep pace within the same set. If you stop before this point, you are stopping short of the threshold. If you stop right at the point where you can no longer maintain a steady even rep pace, you are stopping right at the threshold. If you push a set past your ability to maintain a steady even rep pace, you are stopping beyond the strong rep threshold. When using a loading progression across three workouts, I recommend stopping a rep or two short of the strong rep threshold for your first workout. When doing your second workout, add enough weight so that you stop right at the strong rep threshold. When doing your third workout, add enough weight to push one to two reps past the strong rep threshold.
The Strong Set Threshold
The number of sets you perform is based upon the strong set threshold, which refers to the number of sets you can perform at full strength. If you are giving yourself at least three minutes to fully recover between sets for the same muscle group, but you reach a set where you can’t do as many strong reps as you normally can when you are at full strength, it is a sign that you are growing weaker. This is when you should stop repeating sets for the muscled group you have been working.
Training Frequency
When considering how often to train, it seems that most lifters do best when working each muscle group two or three times per week. There are exceptions to this rule, as some do better when working out less often, and others do better when working out more often. My general advice is to start with three workouts per week for each muscle group. Keep doing it as long as it keeps working. If it stops working, try either adding or subtracting a workout per week according to how you feel. Those who feel tired and weak from three workouts per week should subtract a workout, while those who seem to recover quickly and have ample energy between workouts can try adding a workout each week.
Remember, no loading scheme is going to work unless it is based on training that fits your physiology in terms of using the right amount of effort for the right amount of sets and the right amount of workouts per week.
Compare Results
There is no guarantee that uniform loading is the best form of loading for every lifter, nor is there any guaranteed that divergent loading, or backwards loading is the best for all lifters. I believe that most lifters will prefer uniform loading, but among those who try every method, there will be a lesser percentage who respond better to divergent loading or backwards loading. This is why I have emphasized the importance of diagnostic training in the last several articles, as it allows you to compare two or three simple workout schemes that are slightly different. You try each method for three to six weeks. After trying each method, compare the results and incorporate the one that works best into your training.
Remember, if you are already experiencing ongoing progress with your current training, keep doing what you are doing. On the other hand, if you find yourself stuck at the same strength level, it may help to try other training options to see if any of those options lead to improvement. May God bless your efforts and grant you the best of training.