This is working.

[Tiff]

Hello Mr. Rippetoe,

What is your experience with female trainees that are programmed heavy squat doubles on volume days?

I am a 40-year-old, intermediate lifter. I have recently switched from 5 sets of 3 triples to 8 sets of doubles. I have found I can keep driving the weight up without failure past what I can if I continue with triples. Is this due to poor form/fatigue on the 3rd rep, or work capacity in the context of female neuromuscular efficiency- I don’t know. It makes for a long training session, but it’s a successful one.

I should mention that I lift in the 57 kg weight class in the CPU. I do not have a penis and I do not juice.

Thanks,

Tiff

[Mark Rippetoe]

If you're asking about my personal experience coaching this, it's been a while. I'll get Nick to respond.

[Nick Delgadillo]

I don't suggest changing anything if it's working, but I'd expect that you'll have to move to an actual volume day one day of the week. I don't ever program triples or less for volume day because it just takes too long and doesn't offer any additional benefit if you're doing intensity day correctly. Volume day is 5x5 just like it is for guys. Going to lower reps is important for high intensity stress due to the neuromuscular situation and needing a heavier weight, but it doesn't make any sense to stay at triples for any "offset" from high intensity. Remember that as intensity decreases, the number of reps you can do as a female lifter can go way up.

So let's say you're squatting 225 for a bunch of heavy singles on intensity day. You (as a female) can do 205 for sets of 5, or probably even sets of 8 or more. So it adds nothing to break up your volume work into sets of 3 or 2 because it just takes longer.

[tiny&mighty]

I don't ever program triples or less for volume day because it just takes too long

Amen to that. Precisely the reason why I stick with 5X5 on volume days. That said, I have found that there comes a point where they become gruesome and interfere with the deadlift. Here are two resources I have found helpful to manage this issue:

5 Ways to 5 x 5 | Andy Baker

Building Training Volume for the Advanced Strength Athlete - Andy Baker