Getbig Bodybuilding Boards > Training Q&A

Methodology

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Rmj11:
Back off sets are another. After warm ups do a main set to near failure or to failure then drop the weight down by 20 to 25% and do 2 to 4 back off sets with that weight not to failure. Keep reps the same and just focus on getting a good pump and feel the muscle work.

Set 1 main weight 8 to 12 reps to near or go failure
Set 2 reduce weight by 20 to 25% 8 to 12 reps not to failure
Sets 3, 4, 5 stay with same weight 8 to 12 reps

Rest 60-90 secs between back off sets.

Progress on the first set. Once 12 or more reps are achievable add weight and start at 8 reps to build up again. Back off sets go up automatically when weight is added to the first set.

Rmj11:
Drop sets are a good time saver while keeping the volume up.

Set 1 and 2 10 to 12 reps same weight
Set 3 drop weight for 8 reps
Set 4 drop weight for 6 reps

Each set to near failure or positive failure.

Rest for 10 seconds between drop sets

Rest pause also good.

Same set up

Set 1 and 2 10 to 12 reps
Set 3 6 to 8 reps rest pause
Set 4 4 to 6 reps rest pause

Rest 20 to 30 seconds between rest pause sets 

IroNat:

--- Quote from: Humble Narcissist on March 06, 2024, 12:37:42 AM ---Most Olympic lifters are chosen by their country when they are young based on genetic strengths. Powerlifters and bodybuilders are self selected. This could skew that observation.

--- End quote ---

I meant Oly lifters do 2 rep sets.

Humble Narcissist:

--- Quote from: IroNat on June 22, 2025, 05:06:57 PM ---I meant Oly lifters do 2 rep sets.

--- End quote ---
Yes and they still have bodybuilder type physiques, at least the non heavyweights do.

Donny:

--- Quote from: Humble Narcissist on June 23, 2025, 12:25:55 AM ---Yes and they still have bodybuilder type physiques, at least the non heavyweights do.

--- End quote ---

Because they donīt always train like an Oly lifter, they use bodybuilding type reps/techniques too.

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