More on pyramid sets vs straight sets here: kzbin.info/www/bejne/oHSvmK1qaNV4otE
@ColeDano2 жыл бұрын
Down sets are so useful. Sometime you just know you need to do more volume but another heavy set will just crush you. I'd love to see one of these on intensity techniques.
@DrSwole2 жыл бұрын
Yeah they’re great!
@DrSwole2 жыл бұрын
I’ve done one on intensity techniques! kzbin.info/www/bejne/Z3-3cqKfebdgnqc
@angrygoldfish2 жыл бұрын
I love this method personally. There's one thing I'll add though from personal experience and from what I've learned from other coaches, and that's that, while I'm not advanced or focused on powerlifting specifically-more general strength and size-I use top set singles with backoff sets and find it excellent. Using a single at 90% is usually enough to progress. 90% is usually 4-6 reps in an AMRAP set, but 1 rep is enough.
@DrSwole2 жыл бұрын
Appreciate the input! That's a good point - one doesn't have to go that close to failure to still get a good strength stimulus
@xnj_2 жыл бұрын
Was thinking about this method just today to implement into my training, and I see you posted this video! Great timing
@DrSwole2 жыл бұрын
👌🏼
@CAIN_STAR Жыл бұрын
I just started utilizing Top Set/Back off set for weighted bodyweight exercises. You get the best of both worlds.
@DrSwole Жыл бұрын
It works well!
@JoshBenware2 жыл бұрын
Good stuff. I do this method differently. Example- Back day: 1 set ×5 reps weighted pull up Back off set bw pull-ups 1 set ×8 hammer pull-down 1 set x 12 hammer pull-down 1 set x 5 t bar row 1 set x 12 t bar rows Etc. All sets are to failure, or maybe a rep shy depending on safety of exercise. Drop sets, rest pause, etc are added throughout the meso. Isolation done lighter and for straight sets. I've always understood top set, Back off to be a way of getting max intensity on multiple movement patterns per muscle group per session, and going to failure or close is a must, and the whole reason to use this method. John meadows did it this way, and it's very effective for gaining strength , muscle, and not going stale or bored.
@DrSwole2 жыл бұрын
It’s a versatile technique!
@DrSwole2 жыл бұрын
And yes it can be used on multiple movement patterns in a workout depending on the exercises
@carlosmorris45102 жыл бұрын
Nice one Dr. Swole! 💪 Seems like a great transition from straight sets.
@DrSwole2 жыл бұрын
Thanks man!
@DrSwole2 жыл бұрын
Yeah it’s a really useful technique
@Turbo-D2 жыл бұрын
new split recommendation you can work out its unique and i know you like that :) 3 day training per week, instead of doing boring full body you can do the following.. monday-upper, wednesday lower, friday - full body (for example). thats much more enjoying, more flexible, every muscle 2 times a week, you can specialize much more on specific bodyparts this way, just a huge improvement over the average full body 3 day split in my experience..great video again doc 👍
@DrSwole2 жыл бұрын
Thanks man! That one isn’t my favorite because of asymmetric fatigue distribution
@Turbo-D2 жыл бұрын
@@DrSwole youl`ll miss out a very great alternative for many many guys just like me, please give it a try, your subscribers will love it for sure :)
@SidharthMasaldaanАй бұрын
Might be a silly question, but how do you warm up for top sets? I'm not sure I'd be able to go directly to 1 RM after just light warm ups.
@wakawaka19762 жыл бұрын
Hey Doc, will you tell us your max weight on lifts? Trying to see how strong guys are and if hypertrophy is legit. Most ripped muscly guys are also pretty damn strong.
@YamanoRyuu2 жыл бұрын
This method makes me stronger; I can do 3x10 with more weight after a top set of 5 than in a usual 3x10. How? 😆
@DrSwole2 жыл бұрын
There’s some potentiation effect from lifting heavy at the beginning as well
@DrSwole2 жыл бұрын
Ie it primes your body for lifting heavier
@YamanoRyuu2 жыл бұрын
@@DrSwole Cool, I will look that up 🤓
@lefonwastaken33932 жыл бұрын
The reason why I love this method is it allows to manage fatigue really well. If don’t use top sets just for singles, but for the rep range I’m working in. I’m in my 10s phase rn and this method has allowed to go past my last PR. Hit 70kg x 10 RPE 9 on the OHP which puts it at an estimated 100kg 1rm and I think ill be able to do 72.5 next week
@DrSwole2 жыл бұрын
It’s solid!
@chunkymonkey37262 жыл бұрын
I came across a Torso, Legs and Arms (4 day split) pretty much and upper, lower but arms are on leg day but I was wondering if you could do a 5 day hybrid of this split and an arnold split. Thank you so much for your content 💪
@DrSwole2 жыл бұрын
Not sure what you mean. What split exactly are you proposing?
@chunkymonkey37262 жыл бұрын
5 Day Arnold x Torso, Limbs Hybrid Day 1 Chest, Back Day 2 Shoulders, Arms Day 3 Legs Day 4 Torso (Chest, Back Shoulders) Day 5 Limbs (Legs and Arms) I was wondering how you would lay this split out
@DrSwole2 жыл бұрын
@@chunkymonkey3726 that would be similar to my Arnold x upper lower split!
@DrSwole2 жыл бұрын
@@chunkymonkey3726 you can look that video up
@sami-uj1oj Жыл бұрын
so it's good for strenght mixed with hypertrophy ? because all set lead to hypertrophy when it goes close to failure ! Henneman's size principle
@dafatimazahra23992 жыл бұрын
Hello, have you ever done a video about a detailed training for body recomp at home please ? I couldn’t find it . Thank you so much
@DrSwole2 жыл бұрын
Yes I have!
@DrSwole2 жыл бұрын
kzbin.info/www/bejne/e6jPmqGJocZnqbc
@dafatimazahra23992 жыл бұрын
@@DrSwole I already watched this one excellent... but im looking for a detailed workout, sets .. etc
@DrSwole2 жыл бұрын
@@dafatimazahra2399 the training is basically the same as for bulking
@shawkymahfouz14832 жыл бұрын
But how i will start my workout with very heavy weights? How should i warm up for it?
@elijahmikaelson8027 Жыл бұрын
In back off sets do we drop 10 percent weight after every set or just once after top set
@DrSwole Жыл бұрын
Just once
@elijahmikaelson8027 Жыл бұрын
@@DrSwole thanks bro
@Visualizze69 Жыл бұрын
Hey Dr. swole. How would you recommend dropping weight for db bench? 10lb?
@ArdaVural062 жыл бұрын
In your programs there arent any top and back off sets right ? Is it better to do like a straight set 4x5-8 ?
@btf1 Жыл бұрын
How long should you be resting between back off sets and do you decrease the weight evry set or just after your top set?
@3rd_iimpact2 жыл бұрын
This is great. Is this only applied to squats, bench and deadlifts?
@DrSwole2 жыл бұрын
Nope it can apply to other big compounds too
@leononeill94272 жыл бұрын
For Bench press I was thinking of doing: Top setX1: 3-5 Back offX5: 6-10 Would this be effective?
@DrSwole2 жыл бұрын
Yes that sounds reasonable if you can recover from the volume!
@ThomaConjugate2 жыл бұрын
From my experience, feel like straight set can create a really high fatique. The rpe can ramp up to 6 7 8 on the first week. Back off set is a nice way to prevent this because top set with 4 reps. @6 back off with 10% ish with 4 reps will have rpe around 6 or lower. In tradition straight set, by week 4 the fatique will be too high to continue progression. While you can hit a decent top set @9 or 9.5
@DrSwole2 жыл бұрын
Yes back off sets can be used to control fatigue as well 👌🏼
@ThomaConjugate Жыл бұрын
@@paulchristie3306 basically try 3x4 @ 80% vs 1x4@ 80% and 3x4 @ 72%. You will notice the latter is easier to recover
@corenko2 жыл бұрын
I like top set of 5, followed by 3 sets of 10 for volume
@DrSwole2 жыл бұрын
Solid
@JT-oc3nx6 ай бұрын
Another way I have seen is something like 3 sets of 5 followed by a single back off set of 10+ reps. Is this effective?
@JT-oc3nx6 ай бұрын
Each set of 5 went up by a certain percentage and ended with a single back off set trying to beat 10 reps with whatever was on the bar.
@Mtnmanlifts2 жыл бұрын
Hey doc thanks for the explanation. How do I know when to add weight on the top set?
@MagnusMackenhauer2 жыл бұрын
choose a rep range and when you break the rep ranges add weight
@xhudaori6942 Жыл бұрын
@@MagnusMackenhauerplease give an example
@Ketobodybuilderajb2 жыл бұрын
Just look at this Physique, nice
@DrSwole2 жыл бұрын
Thanks my friend!
@omega3832 жыл бұрын
I'm just curious how time consuming it is to use for a main lift. Warming to a top set, for me it would be 3 to 4 sets with shorter breaks at the same rep range as the top set, then the top set 3-5 of reps, and then let's say 3 back off sets with 6 to 10 reps. But i find it very time consuming. So what i have done last time I ran the big 5 lifts was the opposite, as the sets progress, the weight goes up and the reps drop, from 12 to 5/6 in like 4 sets (around 2 each) and more autoregulation for the weight of every set. When the top set increase, i focus on bringing up the rest of the sets.
@DrSwole2 жыл бұрын
That’s fine as long as you’re progressing well
@DrSwole2 жыл бұрын
Lots of ways to program. Top set back offs are decently time efficient
@omega3832 жыл бұрын
@@DrSwole would you do warm ups with short rest periods or less warm ups (bigger jumps in weight)?
@DrSwole2 жыл бұрын
@@omega383 depends on the exercise and how I’m feeling
@DrSwole2 жыл бұрын
@@omega383 If you’re working up to really heavy weights on a big compound you would take more warm-ups
@modoG720 Жыл бұрын
Amazing video! How many warm up sets do you typically do before that top set ?
@DrSwole Жыл бұрын
I discuss warming up here kzbin.info/www/bejne/pGHJdKyZlsiLbKc
@jayjojpp18282 жыл бұрын
You need more subscribers
@DrSwole2 жыл бұрын
Thanks man! Help me share the channel around
@_m29042 жыл бұрын
Dock I just did my surgery for my nose ( nasal polyp remover ) and the doctor said I need a 2 month break from working out . How much gains would I lose if I stopped working out for 2 months ?
@DrSwole2 жыл бұрын
You will lose some but they will come back quick
@_m29042 жыл бұрын
@@DrSwole would there be a big change in my physique ?
@DrSwole2 жыл бұрын
@@_m2904 there might be temporarily
@smoothie61012 жыл бұрын
Great video like always - got a random question, have you tried gorilla mode nitric? been wanting to try it but not sure if it’s worth as a pre workout. would appreciate your thoughts, thanks doc
@DrSwole2 жыл бұрын
I haven’t
@AnthonyVenmans2 жыл бұрын
I do a top set, followed by two rest-pasue sets (for example: 9 reps, rest 20 sec, 4 reps, rest 20 sec, 3 reps)... so that's a total of 16 reps. My goal next workout is to beat that number (16) untill I get 20 reps, than I will increase the weight. I don't use this method for Deadlift and wouldn't recommend that either to anyone.
@DrSwole2 жыл бұрын
Rest pause can be an efficient way to train !
@shadowalker80682 жыл бұрын
On your 4 x split I do two days light weight the other two heavy 💪
@DrSwole2 жыл бұрын
Solid appraoch
@samysamir120011 ай бұрын
What's the name of the man who created this program?
@roachofdoom12342 жыл бұрын
I love this method. It got my bench to 250. Although the gap in my rep ranges between the top set and back off sets can be kinda wide. As in 1-3 for the top set and then back off sets as high as 6-10. Do you think that’s a bad idea?
@DrSwole2 жыл бұрын
I think that’s totally viable
@DrSwole2 жыл бұрын
Lots of different ways it can work
@davedude49472 жыл бұрын
I have a question about strength training for bench press. You mentioned that strength training has high fatigue and connective tissue stress and I understand that for squat and deadlift but whenever I bench I always do sets of 5 at RPE 10 but never really experience these things. I train with friends so I always have a spotter but is there anything wrong with training bench to failure? Will I get better results of I train at lower intensity? Right now I'm benching 195 for 5 at a bodyweight of 165 so I think I would be considered intermediate.
@DrSwole2 жыл бұрын
At some point, backing off from failure will help
@DrSwole2 жыл бұрын
But as long as you’re making progress that’s great
@pokedanny2292 жыл бұрын
Could I do one top set and just one back off set ? Meaning only do 2 sets ??
@DrSwole2 жыл бұрын
Yep
@s920912222210 ай бұрын
I just do 5/3/1+FSL
@rasmuskongsholm56902 жыл бұрын
Do you do topset back off set also on isolation execises?
@DrSwole2 жыл бұрын
No I don’t
@DrSwole2 жыл бұрын
It’s better suited for strength oriented movements
@rasmuskongsholm56902 жыл бұрын
@@DrSwole so only on compound movements?
@DrSwole2 жыл бұрын
@@rasmuskongsholm5690 yep
@MichaelOhngren2 жыл бұрын
There are so many good programs. My goal is PURELY for hypertrophy and an aesthetic physique, and I have been training consistently for over a year. I am looking for a program that targets everything with good volume, that includes chest, upper back, Lats, biceps, triceps, delts, upper traps, quads, calves, glutes, hamstrings, and abs. Are there any programs that you recommend for my goal? Btw I accept programs out side of yours such as Jeff Nippard’s programs.
@DrSwole2 жыл бұрын
Most of my programs are designed primarily for hypertrophy so you're at the right place
@DrSwole2 жыл бұрын
The specific program will depend on how much volume you need and how many days per week you train
@MichaelOhngren2 жыл бұрын
@@DrSwole Great! I just looked at your Push, Pull, Legs, Upper, Lower split and I found the volume and frequency fitting for my experience. I liked the exercise selection, and made a small change of replacing the deadlifts on the last lower day with hip thrusts or cable pull-throughs! Thanks for making all of this free 🙏. I would pay dozens for this lol, keep up the great work, you’re helping lots of people! 🤛
@MichaelOhngren2 жыл бұрын
@@DrSwole btw Dr. Swole, do you know how I can use periodization with this workout routine? Do I change exercises, rep ranges, intensity, etc. What do you recommend me doing in order to better organize it into mesocycles?
@DrSwole2 жыл бұрын
@@MichaelOhngren cheers!
@DiviX722 жыл бұрын
I have a question about time vs. stimulus. What's your opinion on how long someone should be in the gym on a given day? For example, I go 6 days a week for about 1-1.5 hours every day, but still feel relatively fatigued after finishing. Conversely, most competitive body builders I know are quite adamant about the 2-3 hour, 2-a-days.
@DrSwole2 жыл бұрын
I think somewhereIn the range of 1 to 1.5 hours is ideal for natural bodybuilders. When you get beyond two hours you start having decreased productivity other work out
@DrSwole2 жыл бұрын
A lot of competitive bodybuilders are enhanced, may haveCarefully designed programs, or just may be genetic outliers
@DiviX722 жыл бұрын
I understand, thanks for your input! There is a gentleman at my gym who I have been watching recently and he spends an entire day at the gym, but he uses relatively light weight (excluding bench), so I had been wondering about it for a couple of weeks.
@evernew232 жыл бұрын
So similar to reverse pyramid training?
@DrSwole2 жыл бұрын
Yep
@Shibby27ify Жыл бұрын
When I discovered this method aka reverse pyramid training, It changed everything. I'm never going to high volume straight sets, traditional HIT or 5x5 again. This is it! My body just gives me a big yes! with this style of training
@steelphantom910511 ай бұрын
Are you using a split or full body and high or low frequency in your program?
@Shibby27ify11 ай бұрын
@@steelphantom9105 I've come to a full body twice a week program of squat/push/pull/hinge/shoulders/arms and between my A and B I have a full body isolation day which is much briefer and only one set to failure. Works for me
@MichaelOhngren2 жыл бұрын
Nice 👍
@DrSwole2 жыл бұрын
Thanks 🙏🏼
@abhistraj4284 Жыл бұрын
💯🔥
@DrSwole Жыл бұрын
👊🏼
@syzer86762 жыл бұрын
Finally
@DrSwole2 жыл бұрын
👌🏼👌🏼
@samiryan2142 жыл бұрын
Basically you have changed "Pyramid sets" to "THE TOP SET BACK OFF " lol
@JoshBenware2 жыл бұрын
No. It's not even the same. Pyramid would mean multiple weights being used (going up or down). This is using one top heavy set, then one weight for the back of set(s)
@DrSwole2 жыл бұрын
@@JoshBenware Agreed
@DrSwole2 жыл бұрын
Pyramid sets are similar but different
@lastmaan2 жыл бұрын
🛐🛐
@Notshashanksingh2 жыл бұрын
Ive been doing this for years without even knowing that it is something of a advance traning method😂
@DrSwole2 жыл бұрын
How had it been for you?
@Notshashanksingh2 жыл бұрын
@@DrSwole i think from a log booking point of view its been exceptionally convenient and due to my low volume high intensity approach towards hypertrophy it suits me better...love your content btw