This little beauty comes courteously of @coachjoeyalexfox asking me a question about my current program.
On some of the exercises I had written minimal sets 1-2 and he had ask if they where top sets. Which got me thinking do people know what a top set is?
In essence a top set is where you work up to your top set or ‘working weight sets’ with warm up sets with lower loads until your reach your working weight.
For example, say we wanted to work at 120kg on the bench for 5reps you could follow this formula. (This May look familiar Mr Singh)
Bar. x 5 x 2
40kg x 5 x 2
60kg x 5
85kg x 3
100kg x 3
120kg x 5
This is typically a method people use if they are looking increase strength. If your looking at mass as your goal you’ll probably need to have multiple sets with the same load or add more reps as you need to take into account total volume.
Now should a beginner be doing this.
Easy answer, NOPE. You need to learn movement patterns, technique and allow the joint structures time to develop strength and ability to handle heavy loads and the risk of injury obviously increases as load increases.
Which exercises can I/should I topset?
Your mainly looking at your key big lifts
Shoulder Press (this one I’m a little 👎🏼👍🏼 just due to injury risk depends on the person and goal).
It can be machine variations as well it doesn’t just have to be bar work. I hope this little summary helps if you have any further questions or queries on this please drop me a message.