When programming for the main barbell lifts, I typically prescribe either straight sets (multiple sets at the same weight/RPE, e.g., 5 sets x 5 reps @ 8 RPE) or a heavy top set with backdown sets (e.g., 1 set x 3 reps @ 9 RPE, then 2 sets x 3 reps @ 90% of top set).
Let’s talk about when and why to use each approach.
Straight Sets
Straight sets are most useful for beginners who are still learning the lifts. The more novice a lifter, the more they’re able to repeat the same high-level efforts without appreciable fatigue. That’s because novices aren’t as able to recruit a high percentage of their fast-twitch muscle fibers/high-threshold motor units, so no matter how hard they try, they can’t wear themselves out as much in the moment as an advanced lifter could.
For example, if a newer lifter performs 5 sets of 5 reps @ 8 RPE, they will likely be able to use the same weight for all 5 sets. If an advanced lifter does this same protocol, they’ll likely only be able to use the same heavy weight for a few sets before they’d have to take weight off the bar to maintain the 8 RPE assignment. Maybe they’d be able to keep the weight the same if they took an inordinate amount of rest between sets, but then training becomes inefficient and not everyone has 2-plus hours to train every day. It sounds counterintuitive, but the stronger you get, the more fatigue you can accumulate and the more your strength will tail off acutely.
Straight sets are also most useful for hypertrophy training. If we’re using the main lifts for the purpose of building muscle/accumulating volume, I’ll typically use straight sets regardless of the lifter’s experience level (so an advanced lifter may use straight sets for several weeks of training after a competition or testing maxes). I’ll usually choose the exact weight, start with 2-3 sets, and then leave the rep range open-ended via reps in reserve (RIR). Then we’ll add a set each week and increase the weight a tiny bit if possible. For example:
Week 1: 2 x 2 RIR @ 225
Week 2: 3 x 2 RIR @ 230
Week 3: 4 x 2 RIR @ 235
Week 4 (Deload): 2 x 4 RIR @ 215
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Top Set/Backdowns
Working up to a heavy top set is the favored approach for intermediate and advanced lifters. It’s highly specific to powerlifting, because performing a 1-rep max is the ultimate top set. We do this heavy set first because it’s the most important for building the skill of lifting heavy, and we don’t want to get fatigued by doing too much volume during our warmup sets. After the top set, we reduce the load by 5-10% and perform several backdown sets.
Think of the top set as a “quiz” and the backdown sets as “studying”. You have to do both if you want to get a good grade on the eventual “exam” (i.e., your powerlifting meet). That’s why a top set approach makes the most sense when preparing for a competition.
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For example, the prescription may be to work up to a top set of 3 reps @ 9 RPE, then 2×3 @ 90% of the top set. Your sets might look something like this:
Bar x 10
135×5
225×4
315×3
365×2
405×1 (last warm-up)
455×3 @ 9 RPE
410×3 (90% of 455)
410×3
Working up to a top set is a bit of an educated guessing game, which is why it’s best saved for intermediate or advanced lifters who are more self-aware of their strength levels on a given day. Sometimes you’ll guess wrong and undershoot or overshoot the weight on the bar, but with some practice, you can get pretty good at estimating what weight will be a certain RPE in the moment.
