A back-off set involves performing an exercise with lighter weight after completing the heaviest lifting rounds. This method allows an athlete to accumulate more training volume without overtaxing the nervous system. Muscle fibers receive extra stimulation which promotes growth and refines the overall lifting technique. A lifter finishes a heavy squat and then performs a back-off set at seventy percent. Focus on explosive movement during these lighter sets translates to better power on maximum attempts. Reducing the load ensures the lifter maintains perfect form throughout the entire training session.
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