Building Sets
Building Sets
Straight sets are usually the go too, standard type of set you do when you train with bodybuilding and strength sports. You usually see them define as 3x8 for example, which means 3 sets of 8 repetitions. When you can perform 8 sets across all 3 sets you up the weight by usually 1-2% of your working weight. The advantage of these types of sets is that you can train at different types of intensities with the same weight. The first set may be an RPE 7, while the last set may be an RPE 10. The disadvantage is that you may not train in the intensity you want. Your first set can also be an RPE5. If you you may end with an RPE of 11 and only get 7 reps for the last set. If you want to stay in a specific RPE like 7-9 for a more effective stimulus to fatique ratio you may need to try a different set technique.
Example Straight sets:
8 seps at @ 100kg
8 seps at @ 100kg
7 seps at @ 100kg <-- missed last rep
​Example notation: Squats 3x8
Top Sets & Back Off Sets
Top sets and Back Off sets. As you become more advanced you need to mix up your rep ranges more and more. As a bodybuilder you still want to get stronger, since more strength potential means more size potential. The same hold true for powerlifters, if you want to get stronger you need to get bigger. This is why as an intermediate / advanced trainee you need to mix rep ranges and intensities. A very simply way to do this is to do a top and back of set in your session. For bodybuilder a top set would be one set of 6-9 reps. After you did your top set you would do another few back off sets for the same movement in the 9-13 rep range for example. As a strength trainee you usually do a top set in the 3-6 rep range, while the back off sets may be sets of 3-6 with simply less weight, or reps of 5-10. Some trainee’s prefer to have these top and back of sets on the same days, but you can also split them up into different training days. There will be example further in this guide about how to program top and back of sets. The idea of these top and back of sets is that you will want to train at different intensities at the end of the day, no matter how you choose to do this. The RPE for the top and back of sets can be more effective this way. Your top set can be in a specific intensity, say RPE8, while your back off sets can also be an RPE7-9.
Example top set back of sets:
8 reps @ 100kg
12 reps @ 85kg
12 reps @ 85kg
​Example notation: Squats 1x8, 2x12
Pyramid Sets
Ascending Pyramid sets. These type of sets are basically straight sets where the intensity across all sets is made to be fairly the same. We start the first set with a higher rep range than that we will end. This ensures that the RPE accoross all sets can be at least fairly simulair. If we program them perfectly we can end up with all sets having the same RPE, say an RPE of 8.
Example Ascending Pyramid sets:
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10 reps @ 100kg
9 reps @ 100kg
8 reps @ 100kg
Example notation: Squats 1x10,1x9,1x8
Reverse Pyramid Sets. Pyramid sets are basically top and back off sets, but instead of having one top set and 2-3 back of sets you keep removing weight off the bar each set. This way we can also regulate the RPE of each set.
Example Reverse Pyramid Sets:
5 reps @ 100kg
10 reps @ 82kg
15 reps @ 70kg
​Example Notation: Squats 1x5, 1x10, 1x15
Sets with Rep Ranges
Sets with Rep Ranges. You can also train in a specific rep range instead of defining them like with ascending pyramid sets. We simply define a 3x8-12 which gives the trainee the freedom to get any rep between 8 and 12. This way we can autoregulate the training intensity for a set. Say we only want sets with an RPE of 9, we can simply hit and RPE of 9, and the reps shouldn’t matter for when we stop the set.
Example training in a rep range:
10 reps @ 100kg @ RPE 9
9 reps @ 100kg @ RPE 9
8 reps @ 100kg @ RPE 9
Example Notation: Squats 3x8-12 @ RPE 9