Unless a planned layoff follows a training cycle, you should always taper in the final workout by performing 30–50% fewer sets than the previous session. If done correctly, even with half the sets, the total workload won’t drop much (if at all). However, selecting the right load is crucial—it’s as much an art as it is a science. The ideal taper varies between individuals and exercises.
A step-type approach works well in most situations. This method involves progressively increasing the load one step at a time over several workouts, then unloading by dropping a step or two in the final workout. I detail how to structure workouts progressively and implement a taper on pages 22–25 of The Elite Trainer, but here’s a recent example.
At the start of the year, I designed a four-day whole-body routine for a client, emphasizing lower body strength and hypertrophy. Here’s what Day 1 looked like:
Day 1 Routine
A1. Back Squat: 6 x 4–6 @ 50X0, 90s
A2. Negative-Accentuated Lying Leg Curl: 6 x 4–6 @ 50X0, 90s
B1. Seated Neutral-Grip Dumbbell Press: 4 x 8–10 @ 3010, 60s
B2. Seated Reverse-Grip Formulator Wrist Curl: 4 x 12–15 @ 2010, 60s
After completing the program, we analyzed the numbers to assess the taper’s effect. Below is a breakdown of the back squat progression.
Back Squat Progression and Taper
| Workout | Set 1 | Set 2 | Set 3 | Set 4 | Set 5 | Set 6 | Total Workload (lbs) |
|---|---|---|---|---|---|---|---|
| Workout 1 | 135 x 6 | 145 x 6 | 155 x 6 | 165 x 6 | 175 x 6 | 175 x 6 | 5,700 |
| Workout 5 | 215 x 6 | 215 x 5 | 215 x 5 | 215 x 4 | 215 x 4 | 215 x 4 | 6,020 |
| Workout 6 (Taper) | 195 x 10 | 185 x 12 | 185 x 10 | 6,020 |
Notice that in Workout 6, the initial load (195 lbs) was midway between the peak loads of Workout 1 (175 lbs) and Workout 5 (215 lbs). Since the first set felt challenging, we dropped the weight by 10 pounds to maintain output across the remaining sets. The reps were performed at a faster (20X0) tempo, allowing for higher rep counts.
The Beauty of This System
If you compare the total workload of Workout 5 and Workout 6, you’ll see they’re identical (6,020 lbs)—yet only half the number of sets were performed in the taper session!
(Side note: This client suffered a severe injury after falling off a mountain in Argentina and undergoing extensive surgery. His right foot was in a cast from the knee down for nearly four months. When we began training in May, he could barely perform a partial bodyweight squat. Now, he’s squatting ass to heels under strict control with well over his bodyweight on the bar. His form is impeccable, and his progress has been outstanding!)
Why Tapering Works
The unloading effect of a taper—combined with the psychological boost of achieving more with a previously used weight—leads to:
✔️ Increased energy levels
✔️ A rise in testosterone (many report higher libido during this period)
✔️ Faster recovery and continued progress
Most people burn out by the end of a training cycle, leaving them drained for the next one. But not with this approach! Incorporate tapering into your program and keep making gains.
