Top set and back off sets

January 2023 home Forums Training Top set and back off sets

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  • #189025

    Coach I’ve listened to videos multiple times but I just wanted to ask to make sure I got everything right.
    You structure your sets “top set and back off set(s) for all the meat and potato movement correct?
    Also example , low db incline 3 sets 6-8 reps
    1st 120 (my heaviest) for just 6 Bc you said hit the lowest of the range
    2nd and 3rd “back off sets” let’s say 110 and 100 for 8 for the end of the rep range.
    Or when you say higher reps in your video do you mean a completely dif rep bracket then prescribed initially (the 6-8)

    For clarification I am on week 2 of the ppl back program
    It says low incline db 3 sets of 6-8
    It does not specifically say back off set of 8-12
    So that’s why I’m asking for clarification if you just do all your sets in this “top set and back off set” the way I described above OR if you want us to do a back off set will it say on the actual program

    Hope this make sense?!

    Josh Baker

    Good question


    By week 5 you have to do 2 set rir0 one in 5-8 top set one in 8-12 back off
    For the first 4 week you have to do 3set rir1 with 6-8 reps
    Example if you do 8 rir1 on first set, you probably will do 7 rir1 on second set with same weight
    If you do 6 rir1 on first set, probably you have to decrease weight for the 2nd set for doing 6/8 rir1


    Thank you all!

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