Utility of Back-Off Sets: An Overview. Issue 5 (11th October 2021)
- Record Type:
- Journal Article
- Title:
- Utility of Back-Off Sets: An Overview. Issue 5 (11th October 2021)
- Main Title:
- Utility of Back-Off Sets: An Overview
- Authors:
- Rodriguez, Juan
Hanney, William J.
Kolber, Morey J.
Cheatham, Scott - Abstract:
- ABSTRACT: Back-off sets or down sets are a training paradigm that use an initial heavy loaded set followed by a subsequent rest period and a planned load reduction. Back-off sets are a way to maintain or increase training volume through a load reduction for subsequent sets. By reducing load, a desired number of repetitions can be achieved as opposed to a reduction in volume that would occur if a consistent load was maintained. Back-off sets have been shown to allow completion of a greater training volume which may be in part due to a potentiation effect. The use of back-off sets help to reduce the necessary length of interset rest periods. Back-off set utility may be influenced by factors including but not limited to training goals, training age, exercise type, protocol individualization, loading strategy, load-reduction strategy, and autoregulation. This discussion aims to provide an overview of the integration of back-off sets within resistance training programs by examining previous research and providing a synopsis of the variables that impact the efficacy of this strategy.
- Is Part Of:
- Strength and conditioning journal. Volume 43:Issue 5(2021)
- Journal:
- Strength and conditioning journal
- Issue:
- Volume 43:Issue 5(2021)
- Issue Display:
- Volume 43, Issue 5 (2021)
- Year:
- 2021
- Volume:
- 43
- Issue:
- 5
- Issue Sort Value:
- 2021-0043-0005-0000
- Page Start:
- 65
- Page End:
- 76
- Publication Date:
- 2021-10-11
- Subjects:
- back-off sets -- down sets -- load reduction -- resistance training -- strength -- hypertrophy -- endurance -- potentiation
Physical education and training -- Periodicals
Bodybuilding -- Periodicals
Muscle strength -- Periodicals
613.7 - Journal URLs:
- http://www.lww.com/Product/1524-1602 ↗
http://journals.lww.com/nsca-scj/pages/default.aspx ↗
http://nsca.allenpress.com/nscaonline/?request=get-archive&issn1524-1602 ↗
http://journals.lww.com ↗ - DOI:
- 10.1519/SSC.0000000000000623 ↗
- Languages:
- English
- ISSNs:
- 1524-1602
- Deposit Type:
- Legaldeposit
- View Content:
- Available online (eLD content is only available in our Reading Rooms) ↗
- Physical Locations:
- British Library DSC - 8474.119970
British Library DSC - BLDSS-3PM
British Library HMNTS - ELD Digital store - Ingest File:
- 19593.xml