T Nation

Exercices for Back Off Set


#1

Hi CT, when you use the technique of the back off set at the end of a workout where you've been working with low reps and heavy weights, is it important that you do the back off set with the same exercice, or you can do for example flat flyes if you've been doing flat bench. Do you think it would be okay to do for example face pulls after heavy chin-up if I want to put more emphasis on my mid and lower traps? Thank you!


#2

not CT, but i would like to start off by saying i mean no disrespect when i say; why the hell would you consider doing different exercises for back off sets?!? the whole point of a back off set is relative to the lift you are doing, so you you should do back off sets of your main exercise!

doing face pulls after chin ups is a great way to finish of rear delts, but you would class that as a finisher, not a back off set.

Regards,


#3

[quote]lboro21 wrote:
not CT, but i would like to start off by saying i mean no disrespect when i say; why the hell would you consider doing different exercises for back off sets?!? the whole point of a back off set is relative to the lift you are doing, so you you should do back off sets of your main exercise!

doing face pulls after chin ups is a great way to finish of rear delts, but you would class that as a finisher, not a back off set.

Regards,[/quote]

Yes, but for example, doing a back off set is great to help replenish glycogen faster, glycogen is in a muscle not a movement… So that’s why i’m asking if the movement is that much important, because the physiological response could be the same for the muscles involved in the movement.


#4

[quote]shark39 wrote:

[quote]lboro21 wrote:
not CT, but i would like to start off by saying i mean no disrespect when i say; why the hell would you consider doing different exercises for back off sets?!? the whole point of a back off set is relative to the lift you are doing, so you you should do back off sets of your main exercise!

doing face pulls after chin ups is a great way to finish of rear delts, but you would class that as a finisher, not a back off set.

Regards,[/quote]

Yes, but for example, doing a back off set is great to help replenish glycogen faster, glycogen is in a muscle not a movement… So that’s why i’m asking if the movement is that much important, because the physiological response could be the same for the muscles involved in the movement.[/quote]

i know what you’re saying, but you’ve just described a finisher rather than a back off set.

a ‘back off’ set is done as a last set of an exercise once you’ve completed all the heavy work. the idea is to use a less weight, with higher reps to target the muscle fibres in a different way using the same exercise still.

what you’re talking about DOES have a lot of merit, i just think that the best way to improve on the exercise is to do it more (sensibly). if blood flow / glycogen recovery is your purpose for doing it then thats ok, but i’m just saying it makes more sense to use the main exercise.

In a nutshell…

Bench Press > Chest Fly ‘Back Off’ - you will get a pump to serve the purpose you described.

Bench Press > Bench Press Back Off -you get a pump, more volume on the main exercise which will have a better stimulus effect on your overall look.

good luck to you whatever you decide sir! :slight_smile:


#5

[quote]lboro21 wrote:

[quote]shark39 wrote:

[quote]lboro21 wrote:
not CT, but i would like to start off by saying i mean no disrespect when i say; why the hell would you consider doing different exercises for back off sets?!? the whole point of a back off set is relative to the lift you are doing, so you you should do back off sets of your main exercise!

doing face pulls after chin ups is a great way to finish of rear delts, but you would class that as a finisher, not a back off set.

Regards,[/quote]

Yes, but for example, doing a back off set is great to help replenish glycogen faster, glycogen is in a muscle not a movement… So that’s why i’m asking if the movement is that much important, because the physiological response could be the same for the muscles involved in the movement.[/quote]

Great answer! You can do some lighter work of an isolation exercise after heavy work. But don’t call it a back off set. And it will not work like a back off set or cause the overall size gains of a back off set. However if you want to improve mind-muscle connection with a specific muscle group, it can work.
i know what you’re saying, but you’ve just described a finisher rather than a back off set.

a ‘back off’ set is done as a last set of an exercise once you’ve completed all the heavy work. the idea is to use a less weight, with higher reps to target the muscle fibres in a different way using the same exercise still.

what you’re talking about DOES have a lot of merit, i just think that the best way to improve on the exercise is to do it more (sensibly). if blood flow / glycogen recovery is your purpose for doing it then thats ok, but i’m just saying it makes more sense to use the main exercise.

In a nutshell…

Bench Press > Chest Fly ‘Back Off’ - you will get a pump to serve the purpose you described.

Bench Press > Bench Press Back Off -you get a pump, more volume on the main exercise which will have a better stimulus effect on your overall look.

good luck to you whatever you decide sir! :slight_smile:
[/quote]


#6

[quote]Christian Thibaudeau wrote:

[quote]lboro21 wrote:

[quote]shark39 wrote:

[quote]lboro21 wrote:
not CT, but i would like to start off by saying i mean no disrespect when i say; why the hell would you consider doing different exercises for back off sets?!? the whole point of a back off set is relative to the lift you are doing, so you you should do back off sets of your main exercise!

doing face pulls after chin ups is a great way to finish of rear delts, but you would class that as a finisher, not a back off set.

Regards,[/quote]

Thanks for the answer I will consider it. But my question came to me from the fact that, for example, my back exercice is neutral grip chin up for 6 rep and I use my bodyweight already so I can’t do a back off set of chin up. I am also doing front squats and doing a set of 20-25 on front squat is not recommended because the upper back will fatigue before the legs…Those would be the only 2 exercices that I would change the exercice!

Yes, but for example, doing a back off set is great to help replenish glycogen faster, glycogen is in a muscle not a movement… So that’s why i’m asking if the movement is that much important, because the physiological response could be the same for the muscles involved in the movement.[/quote]

Great answer! You can do some lighter work of an isolation exercise after heavy work. But don’t call it a back off set. And it will not work like a back off set or cause the overall size gains of a back off set. However if you want to improve mind-muscle connection with a specific muscle group, it can work.
i know what you’re saying, but you’ve just described a finisher rather than a back off set.

a ‘back off’ set is done as a last set of an exercise once you’ve completed all the heavy work. the idea is to use a less weight, with higher reps to target the muscle fibres in a different way using the same exercise still.

what you’re talking about DOES have a lot of merit, i just think that the best way to improve on the exercise is to do it more (sensibly). if blood flow / glycogen recovery is your purpose for doing it then thats ok, but i’m just saying it makes more sense to use the main exercise.

In a nutshell…

Bench Press > Chest Fly ‘Back Off’ - you will get a pump to serve the purpose you described.

Bench Press > Bench Press Back Off -you get a pump, more volume on the main exercise which will have a better stimulus effect on your overall look.

good luck to you whatever you decide sir! :slight_smile:
[/quote]
[/quote]