Back-Off Sets: A Powerful Strength And Hypertrophy Training Method

How do you get stronger? It's a question a lot of people have, and one which has many answers. But one of the best and most underused methods is back-off sets.

Back-off sets have been used in the strength community for decades, dating back to the mid-1900s.

It's a simple method of strength training where you perform a heavy "top-set", followed by 2-3 lighter "back-off" sets. Simple in design yet extremely powerful, it can increase both strength and muscle growth while mitigating fatigue. Here's how to use them.

What Are Back-Off Sets?

Most lifters will start using "straight sets" when they go to the gym. A straight set is when you use the same rep scheme and load every set, i.e., 3X8 with/ 150lbs.

These can be very effective, especially for newer lifters. However, they can become stagnant over time and fail to meet the needs of more experienced lifters.

This is primarily true when experienced lifters are lifting heavier loads.

Back Off Sets And Top Sets

Back-off sets, also known as down sets, are a resistance training technique where a lifter first performs a heavy "top-set" and then strips the weight to perform "back-off" sets. 

• Top Set is usually heavy (85%-95%1RM) and performed with an RPE of around 7-8. This can increase during a progressive program.
• Back-Off Sets are then performed by reducing the weight by about 10–30%
• Back-Off Sets usually consist of 2-3 sets, performed with an RPE of 7-9, depending on your goal.

Back-off sets are commonly used in strength training, as they enable a lifter to increase total training volume with heavier loads without excessive fatigue (Androulakis-Korakakis et. al, 2020). By dropping the load, you can;

• Perform more reps with good form
• Reinforce technique
• Accumulate quality training stimulus. 
• Increase workload while managing fatigue

The Benefits Of Using Back-Off Sets

While simple, back-off sets are a simple concept that packs a ton of benefits.

1. Increases Training Volume Without Building Fatigue. Back-off sets allow for greater total training volume, as the reduced load on subsequent sets allows for more repetitions.

While performing multiple sets with maximal loads has a purpose, it's not always ideal. Instead, a lifter may work up to their maximal load and perform 1 top set. They then strip weight to around 75-85% 1RM and perform 2-3 sets of 3-5 reps depending on their situation.

2. Increase Strength Gains: Generally speaking, back-off sets are seen in the world of strength training. In this setting, back-off sets are generally used to work up to a heavy "top-set". Lifters then strip weight to continue lifting lighter, but still relatively heavy loads (80-90% 1RM). 

Doing this allows a strength lifter to hit a maximum number and then continue adding heavy volume safely (Androulakis-Korakakis et. al, 2021)

3. Improve Muscle Hypertrophy: Because back-off sets allow more volume, this leads to increased muscle growth. As such, when programmed for this purpose, it can enable a lifter to train for strength and muscle growth with the same exercise.

Again, back-off sets generally aren't seen in the world of bodybuilding, but they can be, especially if you're interested in powerbuilding.

4. Manages Fatigue With Autoregulation. Autoregulation is the concept of altering load or volume based on how you feel (Greig et. al, 2020).

For example, let's say you want to hit a top set of a heavy 3RM. Instead of assigning a number, allow yourself to work up to 3RM at 7-9RPE depending on what your program calls for.

Afterwards, you can choose to drop the load by 10% if you still feel strong or 25% if you're a bit fatigued.

Regardless, using submaximal loads will always be beneficial for managing fatigue. 

5. Can Increase Mental Motivation. Performing multiple sets with heavy loads gets extremely taxing as you progress. There's a big difference between performing 5X5 with 135lbs and 225lbs.

By using back-off sets, a lifter can be motivated by knocking one heavy maximal load, knowing they will perform lighter sets after.

How Do I Use Back-Off Sets In Training?

Back-off sets are fairly easy to use, and there is no specific protocol you need to follow; just some guidelines. Here are some methods to maximize your gains.

*When we give RPE, this is to give a visual and an example. Your specific situation will call for different programming.

Pure Strength 

For pure strength, you can use back-off sets to still incorporate heavy loads with increased volume. For example;

• Bench Press: 1 X 1 @7-8RPE → 3 X 2-3 @ 8RPE
• Deadlift: 1 X 3 @ RPE 7-8RPE → 3 X 5 @ 8RPE

Another tactic is to perform the same number of reps but drop the load. 

• Bench Press: 1 X 5 @ 8-9RPE → 4 X 5 @ 7RPE
• Back Squat: 1  X 1 @  RPE → 2 X 1 @ 7RPE

Hybrid Training And Muscle Hypertrophy

Now, let's say you want a nice mixture of strength and volume for muscle growth. With hypertrophy, the heavier top set may be performed at a lower RPE of 7-8, then the back-off sets can be done with a higher intensity of RPE8-9.

Here are some rep schemes you can use;

• 1 X 5 @ 7-8RPE → 3 X 10 @ 8-9RPE
• 1 X 3 @ 7-8RPE → 3 X 8 @ 8-9RPE
• 1X 3 @ 9 RPE → 3 X 10 @ 7-8RPE

This can be particularly useful for some bodybuilding-specific lifters. This method allows you to; 

• Increase volume for muscle growth 
• Allows strength training
• Still allows you to concentrate on volume and muscle growth.

In fact, if you really wanted to try something, you could perform a top set followed by a single back-off set that utilizes rest-pauses. When you strip weight, estimate so you'll be in the 6-8 rep range.

• 1 X 3 @ 9 RPE → 1 X 6-8 + rest-pause

Utilize Exercise Variations

This is one of our favorite ways to use back-off sets. Work up to a heavy top set with the primary lift, then perform back-off sets with a variation, usually a smaller and more specific variation. For example;

• Rack Pull: 1 X 3 @ 8RPE → Snatch Grip RP: 3 X 6 @ 7-8RPE
• Bench Press: 1 X 2 @ 8RPE → Close Grip Bench Press: 3 X 8 @ 8-9RPE

What Weights Should You Use With Back-Off Sets?

When it comes to weights, there is no specific guideline.

Again, it's common to use some sort of autoregulation with top sets and back-off sets, such as RPE or RIR.

With that said, the top set is generally on the heavier end. Lifters rarely go lighter than a 5RM for their heaviest lift and often hit 3 reps or even heavier.

In terms of the actual back-off sets, it's entirely up to the lifter, determined by their goal and their fatigue levels. They can consist anywhere between 2 reps at 90%1RM to 10 reps at 70%1RM.

Back-Off Sets Vs. Drop Sets

Back-off sets can sound similar to drop sets, but they are very different. Here are a few of the main differences between these training tactics.

1. Back-off sets are geared more towards strength, while drop sets are specific to hypertrophy training.

2. Back-off sets are performed as normal sets with rest periods, while drop sets are performed with no rest after dropping the load.

3. Back-off sets are generally performed with the same load, while drop sets have you drop the load every set

Final Verdict On Back-Off Sets

Back-off sets are one of our favorite "special sets" as they're so simple. There are many ways to use them, so they're optimized for your training goals, making them highly versatile and effective for any lifter. If you're stuck or bored with your training, give them a shot and see how they can improve your training. 

References

1. Androulakis-Korakakis, P., Michalopoulos, N., Fisher, J. P., Keogh, J., Loenneke, J. P., Helms, E., Wolf, M., Nuckols, G., & Steele, J. (2021). The Minimum Effective Training Dose Required for 1RM Strength in Powerlifters. Frontiers in sports and active living, 3, 713655. https://doi.org/10.3389/fspor.2021.713655
2. Greig, L., Stephens Hemingway, B. H., Aspe, R. R., Cooper, K., & Comfort, P. (2020). Autoregulation in resistance training: Addressing the inconsistencies. Sports Medicine, 50(10), 1873–1887. https://doi.org/10.1007/s40279-020-01330-8
3. Rodriguez, J., Hanney, W. J., Kolber, M. J., & Cheatham, S. (2021). Utility of back-off sets: An overview. Strength and Conditioning Journal, 43(5), 65–76. https://doi.org/10.1519/SSC.0000000000000623