For strength and power athletes
Adding a back-off set at 50% of 1RM following a workout involving a strength protocol at high percentages of 1RM (e.g. 85 – 90%) may increase strength and size gains without compromising gains in power.
For bodybuilders and physique athletes
Adding a back-off set at 50% of 1RM during strength phases using high percentages of 1RM (e.g. 85 – 90%) may increase hypertrophy.
I've never liked the term back-off set. I feel it implies "You've just done the real work, now for something soft to cool down with." In my ignorant opinion, a good "back-off" set won't be fluff work, it'll be real work, just with different parameters to the heavier sets before it.
I've never liked the term back-off set. I feel it implies "You've just done the real work, now for something soft to cool down with." In my ignorant opinion, a good "back-off" set won't be fluff work, it'll be real work, just with different parameters to the heavier sets before it.
More volume increases gains? Wow, tell me more!
that was a point of contention in the article. However it was only one set.
I'm just thinking that one max set at 50% is going to be something like 30-40 reps for me not a typical drop set of 8-12 like most people tend to do.
Pretty much just want spritcha was talking about, building mass/strength concurrently.
It's a valid point for here since a lot of people think strength = lower reps only. It's more efficient to mix in higher reps.
I dont know why Oni's making out like its obvious when his bench and weight were stuck at 75kg for god knows how long. Wasn't the change you made Oni to add some high rep sets in?
I added high reps a while ago after stalling on very high % work and my bench has jumped 10kg in a couple of months.
So what's the usual method of doing a backoff set?
Drop it down to 50% and then do as many reps as possible? How many sets?
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