Shane Williamson Personal Training

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TOP SET, BACK OFF SET vs STRAIGHT SETS

When do you use them and when should you program them

A top set and back off set should be
Heavier load, less reps - first set
Less load, more reps - second set

Example in my first and second video here

One
Leg press
275kg, 5-8 reps

Two
Leg press
180kg, 9-12 reps

3-5 mins rest in between to let heart rate come down and swap the weight around

Done ✅ easy as that

Now why should the load be different?

Simple really
You should be able to lift more doing less reps than the second set (back off)

How much should the weight difference be?

Now the answer to this is, you need to find the rep range you or a coach has given you challenging
And in my example here

275kg I can do the 5 reps which is my lowest rep number and I really really struggle with the last few reps

If I couldn’t get to 5 reps, it’s to heavy
If I can easily easily do 8 reps it’s to light
So you have to do week by week session by session getting the ‘intensity’ correct so that the weight your doing falls in the rep range given

Of course the weight difference Varys exercise to exercise

There’s nearly 100kg difference here, but if you did a top and back off on a db bicep curl, the difference in weight may only be few a few KGs

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Now straight sets again are simple

2 sets of a rep range you’ve given yourself and it’s the same as above
Find the right weight for the rep range given where it is very challenging to hit the top end of the rep range but you can hit the bottom

Why I have the straight sets for my RDL’s

Videos 3 and 4

2 sets of 5–7 reps

Is purely because I cannot physically stay ‘locked in’ with that load for 12 reps or more it’s literally impossible

Not to mention the load through my spine

So 5-7 reps is perfect for me with the BB RDL’s

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Straight to the point

Be smart with your programming

And if your unsure, just ask me about online coaching and let’s take you to the next level

DM me, or the link to my coaching application is in my bio

🔥🔥🔥

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RUNNING AN ‘upper / lower split’

In all honesty I’ve never ran a upper lower split in the past couple of years
And this is where I have been massively clued up, learning every day, reading, watching an literally living and breathing the gym content at the moment

I am in a slow gaining phase and running a upper lower split
2 x uppers
&
2 x lowers

With the aim on brining up my
- upper chest
- side delts
- lats
- quads

And I am absolutely loving the upper lower split with this training split, the right amount of volume over the week is allowing perfect progression right now

Weights are going up
Reps are going up
Body weight is slowly coming up to which is the plan

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Above are a few highlights across both upper sessions that are progressing very well 👌

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Main two movements from Lower B and a couple of physique leg shots 📸

Very happy with how the gym is at the moment

RDL’s have never been this heavy so very happy and slowly adding reps on then increase the weight

Leg press is at 275kg, feeling it of course but moving well. Slowly climbing up to that 300kg mark

Full run down below

Adductors x2
Seated leg curl x3
Leg press x2
RDL’s x2
Leg extension x2
Calf press x3

🔥🔥🔥

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Most of the exercise highlights from my ‘Upper A’

Full session run down ⬇️

Incline BB chest press 🎥
1 set 5-8
1 set 9-12

Pull down 🎥
1 set 5-8
1 set 9-12

Dips 🎥
1 set of 5-8 reps
1 set of 9-12 reps

T bar row 🎥
1 set of 5-8 reps
1 set of 9-12 reps

Incline DB flies 🎥
2 sets of 8-12 reps

Cable EZ bar bicep curls
2 sets of 8-12 reps

🔥🔥🔥

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The two big movements from my ‘Lower B’

Full session run down ⬇️

Seated hamstring curl
2 sets of 8-12 reps

Leg extension hammer str (one leg per time)
2 sets of 8-12 reps

BB RDL’s 🎥
1 set of 5-8 reps
1 set of 9-12 reps

Leg Press 🎥
1 set of 5-8 reps
1 set of 9-12 reps

Adductors
2 sets of 10-15 reps

Calf extensions
2 sets of 10-15 reps

🔥🔥🔥

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The two big movements from my ‘Lower A’

Full session run down ⬇️

Lying hamstring curl (one leg per time)
2 sets of 8-12 reps

Leg extension machine
2 sets of 8-12 reps

Hack squat 🎥
1 set of 5-8 reps
1 set of 9-12 reps

DB RDL’s 🎥
1 set of 5-8 reps
1 set of 9-12 reps

Adductors
2 sets of 10-15 reps

Calf extensions
2 sets of 10-15 reps

🔥🔥🔥

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Main two movements from ‘LOWER B’

Top set and back off set filmed for RDLs
Top set filmed for Leg Press

Full run down below ⬇️

ADDUCTORS
2 sets 8-12 reps

RDL’s
1 set 5-8 reps
1 set 9-12 reps

LEG PRESS
1 set 5-8 reps
1 set 9-12 reps

SEATED LEG CURL MACHINE
2 sets 8-12 reps

PIN LOADED LEG EXTENSION
2 sets 8-12

CALF EXTENSIONS
3 sets 10-15 reps

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TWENTY TWO KILOGRAMS DOWN FOR .jo

22kg’s // 3 stone 5 lbs // 48 lbs ⬇️

12 months worth of a hard graft

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How did she achieve this?

> Calorie deficit (but still enjoying life too)

> 3 strength sessions per week

> using cardio such as stepper, swimming and treadmill as a tool for the fat loss

It’s really not rocket science, the hard part is keeping the discipline when motivation comes and goes

VERY VERY GOOD WORK .jo

More to come as well

💪🏼💪🏼🔥🔥👍🏼👍🏼