Blog · page 3 of 3
The Top Sets blog
Guides, deep dives and short answers for lifters who log their training, from the first double progression to reading a stalled lift, with the numbers worked out rather than asserted.
Topics
Progressive overload and logging
How to add weight, reps and sets over time: logging that keeps your numbers honest, the seven progression schemes, double progression, and what to do when a lift stalls.
8 posts
Programming: splits, blocks and deloads
Building a program that fits your week: splits, training blocks, deloads, repeating weeks, and honest reviews of the methods lifters run most.
9 posts
Weekly sets, recovery and frequency
How many weekly sets a muscle needs, how long it takes to recover, and how to read soreness and fatigue without a spreadsheet.
5 posts
RPE, RIR and your estimated 1RM
Rating effort honestly, turning a set into an estimated one-rep max, reading rep-max ladders, and testing strength without wrecking a week.
4 posts
Top sets, back-offs and every other kind of set
Warm-up ramps, top sets, back-off sets, drop sets, myo-reps, rest-pause, clusters and AMRAPs: what each one is for and how to log it so it counts right.
1 post
Exercise guides for lifters who log
One lift at a time: the muscles it trains, how to log it, how to program and progress it, warm-up ramps and rep-max ladders worked out from real numbers, and what to swap in when you can't do it.
10 posts
Nutrition for lifters
Maintenance, cutting and bulking with numbers you can check: protein, rates of change, weigh-ins, measurements and when to switch phases.
3 posts
Tracking your training, and the tools for it
Notebooks, spreadsheets and apps compared fairly, moving your history between them, and what a log has to capture for the numbers to mean anything.
1 post
Posts, page 3
Every number in these posts is computed with the app’s own formulas or cited to a primary source. Corrections to founder@topsets.app.