Muscle and Brawn Forums
 

Go Back   Muscle and Brawn Forums > Training > Powerlifting & Strength Training

Notices

Powerlifting & Strength Training Topics related to powerlifting and strength training.

Reply
 
Thread Tools Display Modes
Old 04-30-2012, 08:43 PM   #1
RobMoriRB
RobMoriRB
training to get Elite
Senior Member
Max Brawn
Points: 10,138, Level: 67 Points: 10,138, Level: 67 Points: 10,138, Level: 67
Activity: 58% Activity: 58% Activity: 58%
 
RobMoriRB's Avatar
 

Join Date: Apr 2012
Location: London, Ontario Canada
Posts: 3,813
Training Exp: 3
Training Type: Powerlifting
Fav Exercise: Squat
Fav Supp: Mutant Mass
My Mood: Cheerful
Reputation: 128815
RobMoriRB is a master memberRobMoriRB is a master memberRobMoriRB is a master memberRobMoriRB is a master memberRobMoriRB is a master memberRobMoriRB is a master memberRobMoriRB is a master memberRobMoriRB is a master memberRobMoriRB is a master memberRobMoriRB is a master memberRobMoriRB is a master member
Default What is a Back off set

I have been looking at a lot of work out log's an articles, an they all have a back off set. Could someone explain what they mean by this?
RobMoriRB is online now   Reply With Quote


Share with Facebook
Sponsored Links
Old 04-30-2012, 08:55 PM   #2
BendtheBar
BendtheBar
is getting skinny(ish)
Bearded Beast of Duloc
Max Brawn
Points: 1,541,987, Level: 100 Points: 1,541,987, Level: 100 Points: 1,541,987, Level: 100
Activity: 51% Activity: 51% Activity: 51%
 
BendtheBar's Avatar
 
Extreme Mini Golf Champion!Tournaments Won: 6

Join Date: Jul 2009
Location: Louisiana
Posts: 80,570
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
My Mood: Lurking
Reputation: 2572964
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default

A back off is simply slightly lighter weight for more reps.

When you perform a heavier set, say 400 pounds for one rep, and then jump down to perhaps 350, the weight will feel lighter because your CNS (central nervous system) is more fully engaged. Some people prefer to do back off sets for this mental reason - rep work feels lighter.

This is my prime reason at least, when I do them.
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

"Let bravery be thy choice, but not bravado."



Last edited by BendtheBar; 05-01-2012 at 08:27 AM.
BendtheBar is offline   Reply With Quote


Share with Facebook
Old 04-30-2012, 09:01 PM   #3
RobMoriRB
RobMoriRB
training to get Elite
Senior Member
Max Brawn
Points: 10,138, Level: 67 Points: 10,138, Level: 67 Points: 10,138, Level: 67
Activity: 58% Activity: 58% Activity: 58%
 
RobMoriRB's Avatar
 

Join Date: Apr 2012
Location: London, Ontario Canada
Posts: 3,813
Training Exp: 3
Training Type: Powerlifting
Fav Exercise: Squat
Fav Supp: Mutant Mass
My Mood: Cheerful
Reputation: 128815
RobMoriRB is a master memberRobMoriRB is a master memberRobMoriRB is a master memberRobMoriRB is a master memberRobMoriRB is a master memberRobMoriRB is a master memberRobMoriRB is a master memberRobMoriRB is a master memberRobMoriRB is a master memberRobMoriRB is a master memberRobMoriRB is a master member
Default

Okay , so for an example, if I was doing a 3x3 for 400lbs then I would do a back off set of 1x3 @350?
RobMoriRB is online now   Reply With Quote


Share with Facebook
Old 04-30-2012, 09:13 PM   #4
big valsalva
big valsalva
going to deadlift the world
Viking Warrior
Max Brawn
Points: 9,101, Level: 64 Points: 9,101, Level: 64 Points: 9,101, Level: 64
Activity: 7% Activity: 7% Activity: 7%
 
big valsalva's Avatar
 

Join Date: Aug 2009
Location: Minnesota
Posts: 2,614
Training Exp: 10 years
Training Type: 5x5
Fav Exercise: Bench Press
Fav Supp: Meat
My Mood: Cheerful
Reputation: 72128
big valsalva is a lifting beastbig valsalva is a lifting beastbig valsalva is a lifting beastbig valsalva is a lifting beastbig valsalva is a lifting beastbig valsalva is a lifting beastbig valsalva is a lifting beastbig valsalva is a lifting beastbig valsalva is a lifting beastbig valsalva is a lifting beastbig valsalva is a lifting beast
Default

Just an easy way to get some extra rep work after your heavy set(s). Sometimes people use backoff sets to get an extra pump in the muscles. Me, I've used multiple backoff sets after my max bench set just because I need the extra work on exploding the weight.

Sometimes people will "rep out." Or go to exhaustion on lighter weights. So instead of going slightly lighter for 5 reps, maybe go much lighter for 8 - 12 reps.
__________________
Bogdan Petia Sarac - Must keel moose and squirrel

Cancer Survivor - 7/21/10

Benchmark 5K time: 27:45 (3/5/11)

It's not the weight we move, but the people we move that matters. -- Bearded Beast of Duloc (12/31/10)
big valsalva is offline   Reply With Quote


Share with Facebook
Old 04-30-2012, 09:17 PM   #5
RobMoriRB
RobMoriRB
training to get Elite
Senior Member
Max Brawn
Points: 10,138, Level: 67 Points: 10,138, Level: 67 Points: 10,138, Level: 67
Activity: 58% Activity: 58% Activity: 58%
 
RobMoriRB's Avatar
 

Join Date: Apr 2012
Location: London, Ontario Canada
Posts: 3,813
Training Exp: 3
Training Type: Powerlifting
Fav Exercise: Squat
Fav Supp: Mutant Mass
My Mood: Cheerful
Reputation: 128815
RobMoriRB is a master memberRobMoriRB is a master memberRobMoriRB is a master memberRobMoriRB is a master memberRobMoriRB is a master memberRobMoriRB is a master memberRobMoriRB is a master memberRobMoriRB is a master memberRobMoriRB is a master memberRobMoriRB is a master memberRobMoriRB is a master member
Default

that is very help full for my next spike day in training, thank you very much
RobMoriRB is online now   Reply With Quote


Share with Facebook
Old 04-30-2012, 11:27 PM   #6
MikeM
MikeM
has no status.
Senior Member
Max Brawn
Points: 12,864, Level: 74 Points: 12,864, Level: 74 Points: 12,864, Level: 74
Activity: 13% Activity: 13% Activity: 13%
 
MikeM's Avatar
 

Join Date: Feb 2011
Location: Richmond, VA
Posts: 3,831
Training Exp: in 3rd year
Training Type: Powerlifting
Fav Exercise: Deadlift
Fav Supp: Food
My Mood: Cheeky
Reputation: 290547
MikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite member
Default

Ummm.... I hesitate to say this as I could be wrong, but I recently went through a max effort program that prescribed backoff sets, and what I realized was that it reinforced your groove when lifting.

I would hammer away at max singles, but then the backoffs were a lot more volume done with much more confidence, and more importantly, much better form at those weights.

Bottom line, you take any lift to a near max effort with good form, then backoff for reps at a lower weight, you will hit those weights easier and with better form and for increasingly higher weights, all reinforcing the groove you want to reinforce.

Keep greasing the groove, keep adding weight to the bar.
__________________
I am Anton Zdravko Martin!

Best meet lifts: Sq 150 Kg (330 lb), Bench 120 Kg (264), DL 160 (352) @89 Kg (197)
Best gym lifts: Sq 375, Bench 280 (pause), DL 385 @205 or less
Goals: 3/4/5
Goals beyond my wildest dreams, 600 Kg raw total, 200/160/240

Hack away at anything which isn't essential. Do what you love, and do it often. Fazc.

Everything competes for recovery so more assistance is not always the best idea. miked96
MikeM is offline   Reply With Quote


Share with Facebook
Reply

Bookmarks

Tags
back, set


Similar Threads
Thread Thread Starter Forum Replies Last Post
Some Back-up Off Road Powerlifting & Strength Training 19 06-19-2012 08:34 PM
Guess Who's Back, Maverick's back, back again #Maverick# Training Logs 12 10-20-2011 08:01 PM
I'm back! JBIGS General Board 5 09-24-2011 10:26 AM
Back to Basics: Back Training Considerations BendtheBar Articles 1 03-30-2011 07:16 AM
Back to School - Back to Fitness Dork McSchlorp General Board 0 08-29-2010 07:11 PM

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


All times are GMT -5. The time now is 06:41 AM.


Powered by vBulletin® Version 3.8.5
Copyright ©2000 - 2014, vBulletin Solutions, Inc.