Overview
Training Block #2 focuses on the Paler Descending rep scheme, a structured intensification method designed to optimize relative strength while maintaining safe and effective loading. This block integrates an undulating periodization approach, shifting from volume-focused Accumulation to intensity-driven Intensification.
The Paler Descending Rep Scheme
This method merges two structured rep schemes—3x5 and 3x3—to progressively increase intensity while keeping the nervous system primed for maximum output. The rep scheme follows this format:
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 3 reps
Set 5: 3 reps
Set 6: 3 reps
This structured progression allows for increasing load as reps decrease, reinforcing neuromuscular adaptation while maintaining a controlled volume.
Tempo & Time Under Tension (TUT)
To maximize results, this program implements a 3/3/X/0 tempo:
3 seconds lowering
3 seconds pause at the bottom
Explosive concentric movement (X)
0 seconds reset between reps
Each set's TUT falls into the ideal range for intensification:
5-rep sets = ~30 seconds TUT
3-rep sets = ~18 seconds TUT
This progression maintains optimal adaptation within the 1-20 second range (Relative Strength) and 20-40 second range (Functional Hypertrophy) without overlapping excessive volume and intensity.
The Purpose of Intensification
Unlike Accumulation Blocks, which emphasize hypertrophy and visible muscle growth, Intensification Blocks focus on neural efficiency, force output, and strength adaptation. Because these adaptations are less visible, strategic programming is critical to maintaining motivation and preventing overtraining.
One common programming mistake is blending excessive volume and intensity in the same session, leading to ineffective adaptation and increased injury risk. By maintaining strict focus on intensity, this block ensures progressive overload without breakdown.
Program Structure
Day 1: Lower Body Strength – Heels Elevated Zercher Squat
Benefits: Enhances quad dominance and anterior chain engagement while reinforcing core and upper back strength. The heel elevation increases knee flexion, maximizing depth and targeting the quads more effectively.
Heels Elevated Zercher Squat
Day 2: Upper Body Strength – Barbell Bench Press
Benefits: A foundational pressing movement that improves upper body strength, shoulder stability, and overall pressing power. It engages the chest, shoulders, and triceps, making it a key exercise for pushing strength development.
Barbell Bench Press
Day 3: Lower Body Strength – Hex Bar Deadlift
Benefits: Provides a safer alternative to conventional deadlifts by reducing spinal loading and emphasizing a more neutral position. The hex bar allows for greater force production, making it ideal for building posterior chain strength and overall power.
Trap Bar Deadlift
Key Takeaways
Targeted intensification using a structured 3x5 → 3x3 rep scheme
Precise tempo control (3/3/X/0) for optimal strength gains
Focus on neuromuscular adaptation, not just muscle size
Avoiding crossover of volume and intensity to prevent breakdown
Sustainable progression with an emphasis on safety and performance
This block is designed to push your strength to new levels while keeping training focused and effective. Execute with precision, and prepare to hit new PRs!