M.E.D and structural balance dilemma

[prayerdon]

• M.E.D = Minimum Effective Dosage
• Structural balance = Doing same sets of pushing & pulling exercises

Say I'm following this routine:

Monday:

• Vertical pulling for M.E.D sets
• Vertical pushing for M.E.D sets

Friday:

• Horizontal pulling for M.E.D sets
• Horizontal pushing for M.E.D sets

A more specific example:

Monday:

• Weighted pull ups: 3 sets
• HSPU: 3 sets

Friday:

• Weighted rows: 3 sets
• Weighted Dips: 3 sets

Then I follow a simple repetition-addition progression for some months. But eventually, I hit a plateau on HSPU, while on everything else I can keep having progress.

Example:

Monday:

• Weighted Pull ups: 3x8 reps
• HSPU: 12,12,11 reps -> plateau

Friday:

• Weighted Rows: 3x15 reps
• Weighted Dips: 3x20 reps

Assume I haven't reached the top of the rep range, so it is not appropiate to increase load yet.
A simple solution is to add an extra set on HSPU, and reduce 2-3 reps to keep progressing in a low fatiguing RIR 2-3 zone (initially). So next week I'd do:

Monday:

• Weighted Pull ups: 9,8,8 reps
• HSPU: 9,9,9,9

Friday:

• Weighted Rows: 16,15,15 reps
• Weighted Dips: 21,20,20 reps

If I add +1 rep total per workout, that gives me 9 extra workouts before hitting the point of plateau again

• 10,9,9,9
• 10,10,9,9
• 10,10,10,10
• 11,10,10,10
• 11,11,10,10
• 11,11,11,10
• 11,11,11,11
• 12,11,11,11
• 12,12,11,11 (same point as before)

Since now I've been doing more volume, it's more likely that I can break the plateau and continue the process. If that wasn't the case, I can add another extra set (5 sets total), and repeat the process from RIR 2-3 again.

However, as I add more sets, this is starting to break the push - pull balance. Now I'd be doing 5 sets for vertical pushing, and 3 sets for everything else.

Is this something to worry about?
Should I do 5 sets of everything else as well, even if I don't need it (from a M.E.D perspective) just for structural balance?

I'm also curious about the following aspects about 'structural balance': Are these weekly volumes balanced?

Different horizontal vs vertical ratio:

• Horizontal pushing: 6 sets
• Horizontal pulling: 6 sets
• Vertical pushing: 3 sets
• Vertical pulling: 3 sets

Same push & pull sets, from differrent planes:

• Horizontal pushing: 3 sets
• Horizontal pulling: 6 sets
• Vertical pushing: 6 sets
• Vertical pulling: 3 sets

What about no vertical or no horizontal training at all?

• Horizontal pushing: 0 sets
• Horizontal pulling: 0 sets
• Vertical pushing: 6 sets
• Vertical pulling: 6 sets

Or:

• Horizontal pushing: 6 sets
• Horizontal pulling: 6 sets
• Vertical pushing: 0 sets
• Vertical pulling: 0 sets

 

[jermyn]

@prayerdon

HSPU: 12,12,11 reps -> plateau

If you are at THAT many reps, I'd add intensity and continue progressing. Such as doing them on rings with your kneepits on the ring straps. That will increase your maximal strength and build more capacity for endurance.

 

[prayerdon]

@jermyn It was just an example to show what I mean. All numbers are fictional.