The TOP SET BACK OFF METHOD for Size and Strength

  Рет қаралды 27,991

Dr. Swole

Dr. Swole

Күн бұрын

Пікірлер: 145
@DrSwole
@DrSwole 2 жыл бұрын
More on pyramid sets vs straight sets here: kzbin.info/www/bejne/oHSvmK1qaNV4otE
@ColeDano
@ColeDano 2 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.
@DrSwole
@DrSwole 2 жыл бұрын
Yeah they’re great!
@DrSwole
@DrSwole 2 жыл бұрын
I’ve done one on intensity techniques! kzbin.info/www/bejne/Z3-3cqKfebdgnqc
@angrygoldfish
@angrygoldfish 2 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.
@DrSwole
@DrSwole 2 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_
@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
@DrSwole
@DrSwole 2 жыл бұрын
👌🏼
@CAIN_STAR
@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
@DrSwole Жыл бұрын
It works well!
@JoshBenware
@JoshBenware 2 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.
@DrSwole
@DrSwole 2 жыл бұрын
It’s a versatile technique!
@DrSwole
@DrSwole 2 жыл бұрын
And yes it can be used on multiple movement patterns in a workout depending on the exercises
@carlosmorris4510
@carlosmorris4510 2 жыл бұрын
Nice one Dr. Swole! 💪 Seems like a great transition from straight sets.
@DrSwole
@DrSwole 2 жыл бұрын
Thanks man!
@DrSwole
@DrSwole 2 жыл бұрын
Yeah it’s a really useful technique
@Turbo-D
@Turbo-D 2 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 👍
@DrSwole
@DrSwole 2 жыл бұрын
Thanks man! That one isn’t my favorite because of asymmetric fatigue distribution
@Turbo-D
@Turbo-D 2 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 :)
@SidharthMasaldaan
@SidharthMasaldaan Ай 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.
@wakawaka1976
@wakawaka1976 2 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.
@YamanoRyuu
@YamanoRyuu 2 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? 😆
@DrSwole
@DrSwole 2 жыл бұрын
There’s some potentiation effect from lifting heavy at the beginning as well
@DrSwole
@DrSwole 2 жыл бұрын
Ie it primes your body for lifting heavier
@YamanoRyuu
@YamanoRyuu 2 жыл бұрын
@@DrSwole Cool, I will look that up 🤓
@lefonwastaken3393
@lefonwastaken3393 2 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
@DrSwole
@DrSwole 2 жыл бұрын
It’s solid!
@chunkymonkey3726
@chunkymonkey3726 2 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 💪
@DrSwole
@DrSwole 2 жыл бұрын
Not sure what you mean. What split exactly are you proposing?
@chunkymonkey3726
@chunkymonkey3726 2 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
@DrSwole
@DrSwole 2 жыл бұрын
@@chunkymonkey3726 that would be similar to my Arnold x upper lower split!
@DrSwole
@DrSwole 2 жыл бұрын
@@chunkymonkey3726 you can look that video up
@sami-uj1oj
@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
@dafatimazahra2399
@dafatimazahra2399 2 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
@DrSwole
@DrSwole 2 жыл бұрын
Yes I have!
@DrSwole
@DrSwole 2 жыл бұрын
kzbin.info/www/bejne/e6jPmqGJocZnqbc
@dafatimazahra2399
@dafatimazahra2399 2 жыл бұрын
@@DrSwole I already watched this one excellent... but im looking for a detailed workout, sets .. etc
@DrSwole
@DrSwole 2 жыл бұрын
@@dafatimazahra2399 the training is basically the same as for bulking
@shawkymahfouz1483
@shawkymahfouz1483 2 жыл бұрын
But how i will start my workout with very heavy weights? How should i warm up for it?
@elijahmikaelson8027
@elijahmikaelson8027 Жыл бұрын
In back off sets do we drop 10 percent weight after every set or just once after top set
@DrSwole
@DrSwole Жыл бұрын
Just once
@elijahmikaelson8027
@elijahmikaelson8027 Жыл бұрын
@@DrSwole thanks bro
@Visualizze69
@Visualizze69 Жыл бұрын
Hey Dr. swole. How would you recommend dropping weight for db bench? 10lb?
@ArdaVural06
@ArdaVural06 2 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
@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_iimpact
@3rd_iimpact 2 жыл бұрын
This is great. Is this only applied to squats, bench and deadlifts?
@DrSwole
@DrSwole 2 жыл бұрын
Nope it can apply to other big compounds too
@leononeill9427
@leononeill9427 2 жыл бұрын
For Bench press I was thinking of doing: Top setX1: 3-5 Back offX5: 6-10 Would this be effective?
@DrSwole
@DrSwole 2 жыл бұрын
Yes that sounds reasonable if you can recover from the volume!
@ThomaConjugate
@ThomaConjugate 2 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
@DrSwole
@DrSwole 2 жыл бұрын
Yes back off sets can be used to control fatigue as well 👌🏼
@ThomaConjugate
@ThomaConjugate Жыл бұрын
@@paulchristie3306 basically try 3x4 @ 80% vs 1x4@ 80% and 3x4 @ 72%. You will notice the latter is easier to recover
@corenko
@corenko 2 жыл бұрын
I like top set of 5, followed by 3 sets of 10 for volume
@DrSwole
@DrSwole 2 жыл бұрын
Solid
@JT-oc3nx
@JT-oc3nx 6 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-oc3nx
@JT-oc3nx 6 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.
@Mtnmanlifts
@Mtnmanlifts 2 жыл бұрын
Hey doc thanks for the explanation. How do I know when to add weight on the top set?
@MagnusMackenhauer
@MagnusMackenhauer 2 жыл бұрын
choose a rep range and when you break the rep ranges add weight
@xhudaori6942
@xhudaori6942 Жыл бұрын
​@@MagnusMackenhauerplease give an example
@Ketobodybuilderajb
@Ketobodybuilderajb 2 жыл бұрын
Just look at this Physique, nice
@DrSwole
@DrSwole 2 жыл бұрын
Thanks my friend!
@omega383
@omega383 2 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.
@DrSwole
@DrSwole 2 жыл бұрын
That’s fine as long as you’re progressing well
@DrSwole
@DrSwole 2 жыл бұрын
Lots of ways to program. Top set back offs are decently time efficient
@omega383
@omega383 2 жыл бұрын
@@DrSwole would you do warm ups with short rest periods or less warm ups (bigger jumps in weight)?
@DrSwole
@DrSwole 2 жыл бұрын
@@omega383 depends on the exercise and how I’m feeling
@DrSwole
@DrSwole 2 жыл бұрын
@@omega383 If you’re working up to really heavy weights on a big compound you would take more warm-ups
@modoG720
@modoG720 Жыл бұрын
Amazing video! How many warm up sets do you typically do before that top set ?
@DrSwole
@DrSwole Жыл бұрын
I discuss warming up here kzbin.info/www/bejne/pGHJdKyZlsiLbKc
@jayjojpp1828
@jayjojpp1828 2 жыл бұрын
You need more subscribers
@DrSwole
@DrSwole 2 жыл бұрын
Thanks man! Help me share the channel around
@_m2904
@_m2904 2 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 ?
@DrSwole
@DrSwole 2 жыл бұрын
You will lose some but they will come back quick
@_m2904
@_m2904 2 жыл бұрын
@@DrSwole would there be a big change in my physique ?
@DrSwole
@DrSwole 2 жыл бұрын
@@_m2904 there might be temporarily
@smoothie6101
@smoothie6101 2 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
@DrSwole
@DrSwole 2 жыл бұрын
I haven’t
@AnthonyVenmans
@AnthonyVenmans 2 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.
@DrSwole
@DrSwole 2 жыл бұрын
Rest pause can be an efficient way to train !
@shadowalker8068
@shadowalker8068 2 жыл бұрын
On your 4 x split I do two days light weight the other two heavy 💪
@DrSwole
@DrSwole 2 жыл бұрын
Solid appraoch
@samysamir1200
@samysamir1200 11 ай бұрын
What's the name of the man who created this program?
@roachofdoom1234
@roachofdoom1234 2 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?
@DrSwole
@DrSwole 2 жыл бұрын
I think that’s totally viable
@DrSwole
@DrSwole 2 жыл бұрын
Lots of different ways it can work
@davedude4947
@davedude4947 2 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.
@DrSwole
@DrSwole 2 жыл бұрын
At some point, backing off from failure will help
@DrSwole
@DrSwole 2 жыл бұрын
But as long as you’re making progress that’s great
@pokedanny229
@pokedanny229 2 жыл бұрын
Could I do one top set and just one back off set ? Meaning only do 2 sets ??
@DrSwole
@DrSwole 2 жыл бұрын
Yep
@s9209122222
@s9209122222 10 ай бұрын
I just do 5/3/1+FSL
@rasmuskongsholm5690
@rasmuskongsholm5690 2 жыл бұрын
Do you do topset back off set also on isolation execises?
@DrSwole
@DrSwole 2 жыл бұрын
No I don’t
@DrSwole
@DrSwole 2 жыл бұрын
It’s better suited for strength oriented movements
@rasmuskongsholm5690
@rasmuskongsholm5690 2 жыл бұрын
@@DrSwole so only on compound movements?
@DrSwole
@DrSwole 2 жыл бұрын
@@rasmuskongsholm5690 yep
@MichaelOhngren
@MichaelOhngren 2 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.
@DrSwole
@DrSwole 2 жыл бұрын
Most of my programs are designed primarily for hypertrophy so you're at the right place
@DrSwole
@DrSwole 2 жыл бұрын
The specific program will depend on how much volume you need and how many days per week you train
@MichaelOhngren
@MichaelOhngren 2 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! 🤛
@MichaelOhngren
@MichaelOhngren 2 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?
@DrSwole
@DrSwole 2 жыл бұрын
@@MichaelOhngren cheers!
@DiviX72
@DiviX72 2 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.
@DrSwole
@DrSwole 2 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
@DrSwole
@DrSwole 2 жыл бұрын
A lot of competitive bodybuilders are enhanced, may haveCarefully designed programs, or just may be genetic outliers
@DiviX72
@DiviX72 2 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.
@evernew23
@evernew23 2 жыл бұрын
So similar to reverse pyramid training?
@DrSwole
@DrSwole 2 жыл бұрын
Yep
@Shibby27ify
@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
@steelphantom9105
@steelphantom9105 11 ай бұрын
Are you using a split or full body and high or low frequency in your program?
@Shibby27ify
@Shibby27ify 11 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
@MichaelOhngren
@MichaelOhngren 2 жыл бұрын
Nice 👍
@DrSwole
@DrSwole 2 жыл бұрын
Thanks 🙏🏼
@abhistraj4284
@abhistraj4284 Жыл бұрын
💯🔥
@DrSwole
@DrSwole Жыл бұрын
👊🏼
@syzer8676
@syzer8676 2 жыл бұрын
Finally
@DrSwole
@DrSwole 2 жыл бұрын
👌🏼👌🏼
@samiryan214
@samiryan214 2 жыл бұрын
Basically you have changed "Pyramid sets" to "THE TOP SET BACK OFF " lol
@JoshBenware
@JoshBenware 2 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)
@DrSwole
@DrSwole 2 жыл бұрын
@@JoshBenware Agreed
@DrSwole
@DrSwole 2 жыл бұрын
Pyramid sets are similar but different
@lastmaan
@lastmaan 2 жыл бұрын
🛐🛐
@Notshashanksingh
@Notshashanksingh 2 жыл бұрын
Ive been doing this for years without even knowing that it is something of a advance traning method😂
@DrSwole
@DrSwole 2 жыл бұрын
How had it been for you?
@Notshashanksingh
@Notshashanksingh 2 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
@DrSwole
@DrSwole 2 жыл бұрын
@@Notshashanksingh nice. And thanks!
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