Log In

Your email is not your username

Register

If you were a member of the old Bodybuilding.com forums and would like to reuse your previous username, you can request it below. We use your email only for registration and do not store it. For more information, please see our Privacy Policy.

Confirm your email

A registration code was sent to your email. Enter it here.

Welcome

You have successfully setup your account.

Sign in

Quick Navigation Bottom Misc
Forum » Miscers who actually lift
  1. Results 1 to 8 of 8
  2. Page 1 of 1

Thread: Miscers who actually lift

post 10000239953 07-01-2026, 08:22 PM
-
#1
  1. jizzfarmer
  1. jizzfarmer
  3. Join Date: Mar 2015
  4. Posts: 11,395
  5. Rep Power: 51859

Miscers who actually lift

So my bench is like stuck at like 275 and I'm trying to reach 3 plates to ascend to valhalla and dine amongst the gods. Got a question about the top set/back off approach though.

Am I supposed to be increasing the weight of the top set, back offs or both? Idk I might just be a dumbass but I can't really find a clear answer. I keep seeing that the back offs aren't supposed to feel too heavy and shouldn't be til failure so I went down with that and the top set too. I just don't know how to progress this.

Like if I fail a top single should I increase or decrease the back off sets? If so by how much and how do I reset?
Yellow Fever Crew -- https://forum.obnoxiousbrutes.com/showthread.php?t=176364181
whoremaxxing crew
ooohh I'm a ghost crew
show me your credentials crew
mod negged X 5 crew
banned camp X 22 crew
dead by 40 crew, pussied out of dead by 30 crew
post 10000239954 07-01-2026, 08:23 PM
-
#2
  1. SoutheastBeast1
  1. SoutheastBeast1
  3. Join Date: Mar 2013
  4. Age: 39
  5. Posts: 63,742
  6. Subscribers: 6
  7. Rep Power: 258893
@GaryRidgeway

This man needs your advice
"One day I won't be able to lift any more. Not I won't want to lift. I mean physically unable. That day could be decades from now or it could be tomorrow. All I know is that's the day I'll wish I could lift more than ever. The day I'd give anything for one more workout, one more set, or one more cardio session. So go hard and enjoy every workout, every set, every rep. Because one day you will wake up and you will never get it back."
-SoutheastBeast1
post 10000239966 07-01-2026, 08:39 PM
-
#3
  1. imbored21
  2. SoCal Sick Cunt
  1. imbored21
  2. SoCal Sick Cunt
  3. Join Date: Oct 2015
  4. Posts: 37,893
  5. Rep Power: 0
in

post 10000239998 07-01-2026, 09:02 PM
-
#4
  1. GaryRidgway
  1. GaryRidgway
  3. Join Date: Apr 2013
  4. Posts: 46,737
  5. Subscribers: 11
  6. Rep Power: 331880
Do 4 week blocks. Start the week 1 top single at rpe6 and increase 1rpe each week. This will be around a 2.5-3% increase. After week 4 reset at a slightly higher start point and repeat. For the back off sets you do want to be averaging around rpe7.
post 10000240001 07-01-2026, 09:03 PM
-
#5
  1. DrugsToGetHigh
  1. DrugsToGetHigh
  3. Join Date: Jan, 2026
  4. Posts: 1,719
  5. Subscribers: 2
  6. Rep Power: 22068
Originally Posted By GaryRidgway⏩
Do 4 week blocks. Start the week 1 top single at rpe6 and increase 1rpe each week. This will be around a 2.5-3% increase. After week 4 reset at a slightly higher start point and repeat. For the back off sets you do want to be averaging around rpe7.
how much creatine does he need

srs
post 10000240111 07-01-2026, 10:07 PM
-
#6
  1. imbored21
  2. SoCal Sick Cunt
  1. imbored21
  2. SoCal Sick Cunt
  3. Join Date: Oct 2015
  4. Posts: 37,893
  5. Rep Power: 0
Originally Posted By GaryRidgway⏩
Do 4 week blocks. Start the week 1 top single at rpe6 and increase 1rpe each week. This will be around a 2.5-3% increase. After week 4 reset at a slightly higher start point and repeat. For the back off sets you do want to be averaging around rpe7.
am i aesthetic mister ridgeway?
post 10000240124 07-01-2026, 10:15 PM
-
#7
  1. Ironmanlet
  2. Adamantium User
  1. Ironmanlet
  2. Adamantium User
  3. Join Date: Aug 2009
  4. Location: Cajun Country
  5. Age: 40
  6. Height: 5'7"
  7. Weight: 185 lbs
  8. Posts: 52,304
  9. Subscribers: 4
  10. Rep Power: 415534
Miscers who lift lol
“The stories and information posted here are artistic works of fiction and falsehood. Only a fool would take anything posted here as fact.“

PS: Don't eat poop, just don't let the idea of it stop you from living life to its fullest.
post 10000240158 07-01-2026, 10:34 PM
-
#8
  1. SpeakethTruth
  2. Registered User
  1. SpeakethTruth
  2. Registered User
  3. Join Date: May 2020
  4. Posts: 4,013
  5. Rep Power: 67347
The top set back off approach works well once the brute force go close to failure every set approach stops working.

I personally go with higher RPEs and it works for me because I'm bench specialist and don't have much spillover fatigue from back and legs. The key thing to remember is the back off sets are there to support progression on the top set. If your top set is progressing, don't add weight to the back off sets as you'll just accumulate unnecessary fatigue which inhibits strength expression.

Also you need to realistic about the progression timeframes. If you go up in weight too quickly you can get injuries because your tendons haven't had enough time to adapt to the increased load.
Quick Navigation Top Misc
Bookmarks
Digg.com
Digg
del.icio.us
del.icio.us
Stumbleupon.com
StumbleUpon
Google.com
Google
Facebook.com
Facebook
Posting Permissions
  1. You may not post new threads
  2. You may not post replies
  3. You may not post attachments
  4. You may not edit your posts