What are "back-off" sets?

bango skank · 04-25-2007, 08:27 AM

How are they done and what do they do?

(gotta pocket fulla reps)

ThickAsABrick · 04-25-2007, 08:31 AM

A higher rep set or two done after your heavier sets

TexAss · 04-25-2007, 08:32 AM

Quote:

Originally Posted by ThickAsABrick

A higher rep set or two done after your heavier sets

I would think just lower weight, not necessarily higher rep?

Or do you lump them in the same as a "burn set"?

bango skank · 04-25-2007, 08:40 AM

Quote:

Originally Posted by Mozelstein

I would think just lower weight, not necessarily higher rep?

Or do you lump them in the same as a "burn set"?

So is it to cool down or to burn up?

TexAss · 04-25-2007, 08:42 AM

I would consider a back off set as a kind of cool down. You back off the weight a bit.

If you make it a lighter weight and more reps I'd consider it a "burn" set. Alot of people do this to flush more blood to the area just worked.

ThickAsABrick · 04-25-2007, 08:44 AM

Quote:

Originally Posted by Mozelstein

I would think just lower weight, not necessarily higher rep?

Or do you lump them in the same as a "burn set"?

I usually do my last set in a higher rep range than my 1-2 "work" sets

Lotsa ways to do it and lotsa things that different people call it

I know D1 says he does a set at the end at a faster speed

ThickAsABrick · 04-25-2007, 08:46 AM

Quote:

Originally Posted by bango skank

So is it to cool down or to burn up?

I do it to make sure I have exhausted as many muscle fibers as possible

I think that using multiple rep ranges is a great tool

Not everyone gets in higher rep work, so this can be a reasonably easy way to work some in, if it fits in with your goals

bango skank · 04-25-2007, 08:49 AM

Quote:

Originally Posted by ThickAsABrick

I do it to make sure I have exhausted as many muscle fibers as possible

I think that using multiple rep ranges is a great tool

Not everyone gets in higher rep work, so this can be a reasonably easy way to work some in, if it fits in with your goals

So it's more for hypertrophy?

I just saw somewhere to do 1 set of 8 reps at 75% of your top set (if you're doing reps of 5). Is that reasonable? They also mention doing it explosively.

Kiknskreem · 04-25-2007, 08:52 AM

Back off sets can be used under different circumstances for different reasons.

Most typically, however, they are used at a low intensity to add to workload, and to practice the movement.

ThickAsABrick · 04-25-2007, 08:53 AM

Quote:

Originally Posted by bango skank

So it's more for hypertrophy?

I just saw somewhere to do 1 set of 8 reps at 75% of your top set (if you're doing reps of 5). Is that reasonable? They also mention doing it explosively.

Yeah.

Sure.
I just go by what I feel, not percentages, but yeah, that is pretty close to what I do (although sometimes higher than 8 reps).
You can always adjust based on how easy/hard it is, or change it up for variety.

r_graz · 04-25-2007, 08:55 AM

Quote:

Originally Posted by bango skank

I just saw somewhere to do 1 set of 8 reps at 75% of your top set (if you're doing reps of 5). Is that reasonable? They also mention doing it explosively.

Don't know about doing it explosively, but as was said some people do them as "burn" sets to flush blood into the worked muscles and lactic acid to the affected joints.

The int. 5x5 does them done as somewhat higher rep set with a % of your target weight to add to the overall workload, and to help iron out any form issues that may have cropped up during your heavy work. I especially like them for the latter.

EDIT: Looks like kiknskreem said pretty much what I did but using a lot less words

bango skank · 04-25-2007, 08:59 AM

Quote:

Originally Posted by ThickAsABrick

Yeah.

Sure.
I just go by what I feel, not percentages, but yeah, that is pretty close to what I do (although sometimes higher than 8 reps).
You can always adjust based on how easy/hard it is, or change it up for variety.

Thanks, that's really helpful. Seems I've already repped you, so I'll just mail you a dollar. What's your address? :P

Andalite · 04-25-2007, 09:28 AM

like someone knowledgeable mentioned above, they are done for various reasons. the basic definition is any set done with a lighter weight after ur heavy set. it can be for a number of reasons.

u can have a burn set, or perhaps drop sets if u push it.

i can tell u where i have used them. until i hit week 13 of the texas method, i did a back off set on fridays for 10 reps with a lighter weight every week. the back off set weight was the same each time. i did it to keep the ball rolling for me. right now, from week 13 to week 15 (im on week 15) ive removed the back off set and i now incorporate DE sets before my ME lift