Getbig Bodybuilding Boards > Training Q&A
Methodology
Rmj11:
Back off sets are another. After warm ups do a main set to near failure or to failure then drop the weight down by 20 to 25% and do 2 to 4 back off sets with that weight not to failure. Keep reps the same and just focus on getting a good pump and feel the muscle work.
Set 1 main weight 8 to 12 reps to near or go failure
Set 2 reduce weight by 20 to 25% 8 to 12 reps not to failure
Sets 3, 4, 5 stay with same weight 8 to 12 reps
Rest 60-90 secs between back off sets.
Progress on the first set. Once 12 or more reps are achievable add weight and start at 8 reps to build up again. Backmoff sets go up automatically when weight is added to the first set.
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