Are back off sets useful after a strength workout?

chrisdavey
chrisdavey Posts: 9,834 Member
in Fitness and Exercise
http://www.strengthandconditioningresearch.com/2013/02/18/back-off-sets/?fb_source=pubv1

Interesting study.

TL:DR
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.

Replies

  • taso42
    taso42 Posts: 8,980 Member
    Yay, I'm doing it right :drinker:
  • Abigailblue39
    Abigailblue39 Posts: 212 Member
    Is that what I need to do to win next season?
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    Is that what I need to do to win next season?

    yep :smile:

    Taso: interesting that BBB calls exactly for that. However, the study only did 1 set at 50% and it didn't mention if it was to failure or close to it. A 50% set for squats or deadlifts will be some bloody high reps for me I'd say.
  • taso42
    taso42 Posts: 8,980 Member
    Is that what I need to do to win next season?

    yep :smile:

    Taso: interesting that BBB calls exactly for that. However, the study only did 1 set at 50% and it didn't mention if it was to failure or close to it. A 50% set for squats or deadlifts will be some bloody high reps for me I'd say.

    Yeah upon further reading I noticed the article only called for 1 set. When I do BBB, I do 5 sets of 10 at 50% of training max (so it's a bit less than 1RM). I wonder that's close enough. Maybe I'll try going to failure instead of to 10... and keep a bucket nearby for puking into :)
  • JNick77
    JNick77 Posts: 3,783 Member
    That's an interesting study Chris. I noticed in Bill Starr's intermediate program on the last day he has one back-off set for eight reps. Pretty interesting.
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    Missed this earlier - tagging to have a look at.
  • wellbert
    wellbert Posts: 3,924 Member
    What's the difference between strength and power?
  • taso42
    taso42 Posts: 8,980 Member
    What's the difference between strength and power?

    Someone can probably explain this better or more concisely, but generally power is explosive - think jumps or oly lifts; whereas strength is just moving a weight across space, without any regard to speed.

    In Starting Strength, Mark Rippetoe suggests that Powerlifting should more accurately be called "Strength Lifting"; whereas Olympic Weightlifting would be apt to be called "Powerlifting".
  • wellbert
    wellbert Posts: 3,924 Member
    What's the difference between strength and power?

    Someone can probably explain this better or more concisely, but generally power is explosive - think jumps or oly lifts; whereas strength is just moving a weight across space, without any regard to speed.

    In Starting Strength, Mark Rippetoe suggests that Powerlifting should more accurately be called "Strength Lifting"; whereas Olympic Weightlifting would be apt to be called "Powerlifting".

    I thought he said it was 'Gymnastics with a barbell.'

    Hehehe.
  • mustgetmuscles1
    mustgetmuscles1 Posts: 3,346 Member
    Interesting. I had always heard them called "burn out" sets.

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