Daily Archives: November 2, 2015

Hey! Back Off…

Morning Guys,

Testing your 1RM is not only physically taxing but it also takes a toll on your mind too. Surely there is a better way to establish higher working weight?

There is, you could work up to a 2RM or maybe even a 5RM and then use a RM calculator to establish and estimated max, but there is another way that’s far more fun (and rewarding too).

Have you ever heard of a Bock Off Set?

Of course you have, this concept has been around for years but it’s not always used properly.

The idea of a back off set is to see how your strength is progressing on a weight that previously might have been challenging for a certain number of reps. Back off sets are a great way to judge if you’re getting stronger, or at least more efficient at the movement.

Personally I like to aim for one of the following guideline rep ranges for my back off sets:

15 – 20 Good Reps.

Why 15-20? That’s because a good 15-20 reps will be easily achievable for 70% of your 1RM, from my experience that is. Once I hit this I know to up the weight on the back off set by 5-10kg for lower body and 5kg for upper body while adding 5kg/2.5kg to lower/upper on the main lifts respectively.

Now this isn’t an exact science, but a 15-20 rep goal back off set work brilliantly if you’re following a heavy 8×3, 5×5, 6×4, 4×6 etc. You don’t have to use those rep ranges, you might prefer 8-12, but the concept remains the same, once you hit your guideline rep range with good solid reps increase your weights. Simple.

Try it and see how you get on.

Enjoy,
Ross

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