[Capo]

I don’t think that there is a pattern – but maybe he’ll reply to it.

I’d say he means:

weight x 3reps

-> then he decreased weight

weight x 6reps

-> same weight

weight x 4reps

decreased weight

weight x 5reps

just low rep ranges – there a no stupid questions mate

Cheers

Jan Seibel

I would like to understand when and how to decide to lower the weight (as in Jordan’s case) during the sets and above all why he does it. I will see if he also answers me in such a way as to have the concept 100% clear.

Thanks so much Jan!

[Capo]

Dear capo,

there is no system which says for a single set use a lower rep range, for 2 sets use top/back off.

I would even say that top/back off sets are not necessary. If possible (which means no pain, standartize and correct ROM, correct form) I would always recommend going 5-8 reps for a working set.

More sets equals more volume, doesn’t matter if its 10-15reps till muscular failure or 5-8reps.

More sets = more volume

More volume = more sleeps/time to recover.

There is no formular which allows you to perfome more sets.

CheersJan

thanks for the reply!

Maybe I explained myself badly, I take Jordan’s latest Instagram post as a reference: Incline Atlantis 4 sets x 3 x 6 x 4 x 5.

For example, how should a set like this be interpreted? top set, back off, back off, back off? How did you modulate the load and rep range in the series?

I hope I was clearer, thanks so much again!

Forgive the question which may be trivial or stupid, but I’m new to this approach and I wanted to clear up some doubts

[Capo]

OK, I’ll keep these tips in mind, so should I switch to all high rep exercises (15-25 reps) at 10-12?

[Capo]

How many sets are you doing for push work ? How many tricep sets? What exercises ?

Hi jordan, this is my programs:

SESSION A

Low incline db press 15° 1 x 6-10

Shoulder press smith machine 1 x 6-10

Dips with body weight 1 x 6-10

Iliac pulldown 1 x 6-10

Chest supported db row 1 x 6-10

Cable side lateral 1 x 6-10

OHD ext db 1 x 8-12

Preacher hammer curl db 1 x 8-12

Seated ham curl 1 x 15-25

Leg press 1 x 15-25

Unilateral leg extension 1 x 15-25

Standing calf raise unilateral 1 x 15-25

Cable crunch 1 x 15-25

SESSION B

SLDL 1 x 6-10

Power squat Precor 1 x 6-10

Abductor machine 1 x 6-10

Calf machine 1 x 6-10

Chest press 1 x 15-25

Shoulder press machine 1 x 15-25

Dips machine 1 x 15-25

Lat trazy bar 1 x 15-25

Pulley neutral grip 1 x 15-25

Upright row cable 1 × 15-25

Skullcrascher EZ 1 x 15-25

Preacher curl machine 1 x 15-25

Hanging leg raise 1 x 15-25

SESSION C

30° smith machine press 1 x 6-10

Seated db press 1 x 6-10

Smith machine close grip 1 x 6-10

Lat machine prone 1 x 6-10

Pulley prone 1 x 6-10

Machine laterals 1 x 6-10

Pushdown rope 1 x 8-12

Curl db 1 x 8-12

Lying ham curl 1 x 15-25

Smith squat 1 x 15-25

Sissy 1 x 15-25

Leg press calf raise 1 x 15-25

Standing cable ab crunch 1 x 15-25

SESSION D

RDL 1 x 6-10

Split squat smith 1 x 6-10

Adductor 1 x 6-10

Seated calf raise 1 x 6-10

45° smith press 1 x 15-25

Shoulder press neutral grip 1 x 15-25

Chest press narrow grip 1 x 15-25

Lat machine 1 x 15-25

Chest pulls 1 x 15-25

Db laterals 1 × 15-25

OHD cable extension 1 x 15-25

Face away curl 1 x 15-25

Hanging knee raises 1 x 15-25

[Capo]

If your set on training that way , push , pull , legs , rest , upper , lower

How do you recommend doing the exercise sets?
Do I impose 1 set on each exercise as if it were a FB and then gradually increase or do I impose everything on 2 sets with top set and back off?

These might seem like stupid questions, but I’m very confused and don’t know what to do

[Capo]

You are training a muscle 5 times a week?

There is absolutely no advise to give , I can absolutely condone testing things , but not that, that’s dumb , there isn’t a single body builder ever that’s trained that way …. That’s for a reason

ah ok so you say it’s stupid enough to even try as an approach, do you recommend a modified fb or an upper lower? or I reduce the training days

[Capo]

thanks!

[Capo]

ok thank you very much, you were very clear!

[Capo]

ok guys, thanks so much everyone for the advice

[Capo]

I’d stick to upper lower personally in this instance

Ok thanks! Do you recommend me to stay on 5 days in a row?