Training reps and sets. Do you follow this kind of training?

[beastmode121]

In short:
First exercise

- Few warm up sets 10-15 light weight. As much I need to get the muscle warm

-then few “feel” heavier sets 6-1 reps

-1 set to extreme failure. As much reps I could get

- back off set 8-15 reps to failure again

2nd exercise:
1 to 2 “feel” sets , 2-4 reps

1 all out failure set

Maybe back off set if I didn’t get to 8 reps
Ect… sometimes I do 1 heavy failure set 6-8 or 8-10 reps

Since I started this kind of training, strength has shot up 20%
Anyone else follows something similar?

 

[livinlean]

Yes, using top sets and back off sets is very popular. This type of training has yielded great results for me.

 

[pistonpump]

This is pretty common now days. Jordan peters inspired progressive overload

 

[Fleezy]

what is the purpose of these 'back off' sets?

 

[beastmode121]

what is the purpose of these 'back off' sets?

to get to failure with more reps when the muscle is already fatigued I believe

 

[massnup]

Shouldn't you really just stop at your top set and get better at that next time around rather than make more inroads into your recovery tho?

 

[AllOkJumpmaster]

who said there is anything wrong with this kind fo training?

 

[beastmode121]

who said there is anything wrong with this kind fo training?

No one did.. wtf

 

[beastmode121]

Shouldn't you really just stop at your top set and get better at that next time around rather than make more inroads into your recovery tho?

I do if I got 8 to 12 reps
If less than 8, I do a back off


Mind you, I just started this kind of low volume 4 weeks ago, so far so good

 

[pistonpump]

who said there is anything wrong with this kind fo training?

Nobody said anything like that bro

 

[bigzzz]

This training method is the most popular nowadays.

Some people even believe no other way of training is possible lol, this is the only shit that works.

Delusional.

 

[Doitagain]

Kind of.
1st set to failure, 8-10 reps range
2nd set to failure, same weight, 6-8 reps range
Then back off set 12-15 (15-20 for legs) reps to failure again.

I definitely skip the “feel“ sets for the 2nd exercise if I'm going to hit the same muscle.

If it's TRUE failure, this necessarily has to be a low volume training.
Three exercises for larger muscles and two for smaller ones and I'm FRIED.

 

[pistonpump]

This training method is the most popular nowadays.

Some people even believe no other way of training is possible lol, this is the only shit that works.

Delusional.

I know right? like if you aren't doing this style of training it isn't worth doing or you aren't training hard enough or you're doing too much volume.

 

[qbkilla]

I've did this type of training for back and chest. Not for arms or delts because I like to hit them with higher reps and volume.

 

[beastmode121]

Kind of.
1st set to failure, 8-10 reps range
2nd set to failure, same weight, 6-8 reps range
Then back off set 12-15 (15-20 for legs) reps to failure again.

I definitely skip the “feel“ sets for the 2nd exercise if I'm going to hit the same muscle.

If it's TRUE failure, this necessarily has to be a low volume training.
Three exercises for larger muscles and two for smaller ones and I'm FRIED.

Do you increase weight on 2nd set?

 

[Doitagain]

Do you increase weight on 2nd set?

Nope, same.
If i put together 8 reps at my 1st set truly pushing to actual failure, then I'm lucky when I manage to do 6 reps at the 2nd round, after a 4' rest!

 

[Bobik]

Nope, same.
If i put together 8 reps at my 1st set truly pushing to actual failure, then I'm lucky when I manage to do 6 reps at the 2nd round, after a 4' rest!

yes without a doubt!

 

[xpoc]

It works! Thats the Jordan Peters blueprint. Warm up to an all out "heavy" set to failure (in whatever rep range you are targeting) then reduce the load and do it again in a higher rep range. Example: 200 lbs. x 8 to failure for set 1. Then 160 lbs. x 13 to failure for set 2. Then move on to the next exercise and repeat.

 

[TheOtherOne55]

I’ve been a top set/back off set guy for a couple years now. I had been a JP guy since 2018ish and even remember when he used to post on here. I have made some adjustments though. I stick to this setup for chest and back days as both respond very well to it and I can reach true failure without killing myself. But legs, I’ve had to go more of a volume approach as I train alone. I can truly squeeze out a top set on chest with a Hammer Incline, fail on a rep and let that shit drop. But try doing that on a hack or leg press, impossible training alone. So if I cannot go 100%, I have to go 80% for more volume to try to get that same response…just pulling levers on intensity and volume.
And like QB said, I don’t train shoulders and arms this way either. I have 1 progressive overload movement on shoulder day, the rest is high volume. Arms is always volume and both respond better that way.

 

[Golden]

I’ve been a top set/back off set guy for a couple years now. I had been a JP guy since 2018ish and even remember when he used to post on here. I have made some adjustments though. I stick to this setup for chest and back days as both respond very well to it and I can reach true failure without killing myself. But legs, I’ve had to go more of a volume approach as I train alone. I can truly squeeze out a top set on chest with a Hammer Incline, fail on a rep and let that shit drop. But try doing that on a hack or leg press, impossible training alone. So if I cannot go 100%, I have to go 80% for more volume to try to get that same response…just pulling levers on intensity and volume.
And like QB said, I don’t train shoulders and arms this way either. I have 1 progressive overload movement on shoulder day, the rest is high volume. Arms is always volume and both respond better that way.

Legs 100% whilst can go to failure on leg extension, the pendulum, hack and leg press in the gym I go to doesn't have safety supports that would enable the confidence to push to failure or very close to it