Just adopt the balance to train with this method
Are you in full swing with your hypertrophy goal for the year 2023? Marvelous! Consistency with this type of exercise will bring you benefits both aesthetically and for our health. Plus, there’s another job to “boost” your goals. See advanced back off set training technique below.
Understand
“The method is to perform four sets with a high load (90% 1RM). After performing the fourth set, stop for 30 seconds and perform another set with (50% 1RM) until total failure. If you want to increase the overall volume of your training, use the BACK OFF SET in your training,” says the personal trainer Fernando Dragao.
Still on how the form of this technique should be applied in daily or weekly training, Fernando explains that this action tends to accelerate results compared to those works that are performed with a high load.
“Studies show that resistance training in sets generates more hypertrophy than performing five-set high-load training at 90 percent 1RM in trained individuals,” he says.
Another point of view of this professional is that training consists of balance and intensity, i.e. not always increasing the number of sets, exercises and loads are the choices to improve your exercise. “If your workout is with intensity up there, you use your back and play volume up there too,” he explains.
separation of concepts
Remember that back is not the same as drop set. “You reduce the load, you rest and do another series in the back off set. Instead in the drop set you reduce the load, you don’t rest and it is an extension of the same series”, she concludes.
Alert
The back off set is used in all exercises as long as there is a relationship between volume and intensity that the practitioner does not support. Therefore, it is impossible to concentrate all the work in one training session and be “done” in the next session.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
