Adding Variety to the Top Set/Back-Off Set Method
by Zach Trowbridge on October 24, 2025Over the last several years, the concept of using a top set and back-off set instead of a conventional “3 sets of 10” volume approach has risen significantly in popularity – you can find this method used frequently in programs like Cris Edmonds’ new Scorpion and Sub-Zero programs, and many other well-regarded bodybuilding coaches like the Hypertrophy Coach Joe Bennett cite it frequently in their work as well.
The Top Set
The general premise behind the top set is fairly straightforward – gradually pyramid up to the heaviest weight you can handle for a single, all-out set, using non-fatiguing “feeder sets” that are moderate in repetitions.
For example, if you could incline barbell press 315lbs for one set of 8 reps, you might work up to that weight by doing the following:
95lbs x15 (higher reps, but still non-fatiguing as the weight is so low)
135×8 (feeder set)
185×6 (feeder set)
225×5 (feeder set)
275×4 (feeder set)
315×8 (working set taken to failure)
This is a little different than the old-school “pyramid up doing sets of 8 until you fail” approach in that you’re trying to limit the reps as you get closer and closer to your heaviest set – for example, in the above, 275 is only done for 4 reps as a way to acclimate to having heavier loads on the bar, but not doing so much that it might compromise the performance of the final set.
The number of feeder sets will vary depending on the exercise, how strong you are (working up to a 95lb bench press likely will not require as many feeder sets as working up to 315lbs), and how deep into the workout you are (the first movement of the day would require more feeder sets than the third exercise in the rotation).
Reps are typically still in a bodybuilding rep range, as low as 6 and as high as 10-12, but usually not much higher or lower so the focus still stays on using load to drive muscle growth while also avoiding injury risk.
The basic structure of the top set is pretty standard, and doesn’t leave a ton of room for variation, with the exception of varying the rep range.
The Back-Off Set
The back-off set that follows the top set, however, leaves a lot of room for creativity and variety. Here are some different methods that I’ve experimented with over the last few years and have found success with.
1. The Basic Back-Off
The basic concept of a back-off set is to… well, back off. It’s usually recommended to use around 60-70% of the weight that you used for your top set, and go to failure with it. You could either use the same tempo as your top set and aim to crank out a significant amount of reps (usually 12-15+), or potentially slow down and add a pause at the bottom and top of the lift to really focus on stretching, contracting, and improving the mind-muscle connection in a given lift.
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2. “F*** You” Negatives
The name of this one actually comes from a program that Cris had given me during a contest prep, where he had prescribed Tom Platz-style hack squats with a low and close position on the platform, using the following tempo:
• 5 second eccentric
• 2 second pause in the hole
• Slow, controlled concentric
• No lockout
“F*** you” just happened to be the first thing I said when I finally re-racked the weight, so from then on, that’s what I’ve called them.
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3. Contrast Tempo
This is a variation of contrast training – the original version that I learned from Charles Poliquin started with a heavy movement and then followed immediately with an explosive one, but this uses the same exercise and uses two different tempos:
• The first 5 reps of the set are done with a 5 second eccentric, no pause at the bottom, a 5 second concentric, and no pause at the top
• Rack the weight for 10 seconds (or don’t, if you hate yourself enough)
• Continue on with the same weight at a regular tempo to failure
• If you get more than 10 reps on the second, regular tempo part of the set, raise the weight
If you love testing your pain tolerance, this is a good one.
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4. The Tabata Back-Off
You may be familiar with the concept of the Tabata interval, although it’s historically been most popularly applied to cardio training. About 6 months ago, however, I started experimenting with using it as a back-off variation, and for some exercises, it is a BRUTAL test.
The Tabata uses timed intervals – 8 rounds of “20 seconds on, 10 seconds off”, for a total of just under 4 minutes to finish one set. If you’ve used myo reps before, there are some similarities, but instead of counting reps, you just roll with a timer and go.
To do this right, you do need to have either a) an interval timer on your phone and headphones, or b) a training partner who can pay attention to a stopwatch without daydreaming. A lot of interval timers do come pre-loaded with the Tabata on them already, or you can create an interval workout yourself.
For this in particular, exercise selection is key. You’ll want something that allows you to do a few things:
• Start and stop with little energy expenditure (exercises like dumbbell presses do not work with a 10 second rest period)
• Fail safely (barbell bench pressing or squatting where there is no easy escape if you fail doesn’t make sense)
Based on the above criteria, your best best are mostly machines, cable exercises, or bodyweight exercises, with a few dumbbell options. Here are some that I like a lot for this method:
• Leg extensions & leg curls
• Leg presses
• Hammer Strength incline presses (or other machine press)
• Cable pressdowns
• Dumbbell curls and hammer curls
• Bench dips or machine dips
• Pulldowns and chest-supported machine rows
• All varieties of calf raises
There are some exercises, like cable or machine flyes or lateral raise variations, that work well for Tabatas, but aren’t usually exercises that lend themselves to the top set/back-off set format. You could still try this with those exercises, but you would just want more as a volume finisher, either all on its own, or after one or two straight sets.
Give some of these methods a try, and I’d love to hear it if you have other back-off set variations that you’ve tried!
Zach is the co-owner and head strength coach of All Strength Training, a personal training center specializing in busy professionals located in Chicago, IL. He is also a competitive physique athlete, having earned his pro card in the WBFF in 2016, and currently competes in the NPC classic physique division.
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