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What are back-off sets?
If you’ve ever got to the end of a workout and failed on the last set, but felt that your target muscles still weren’t completely exhausted, back-off sets are the answer. Drop the weight that you’re lifting by 40% for the final set and do as many reps as possible to take your muscle growth into new territory.
How do they work?
The previous heavy sets will have fully activated the nerves firing your muscles, making them ready to perform better than usual. And because you remove the limiting factor of weight, you’ll be able to do more reps than usual and place the muscle fibres under tension for longer – prompting your body to grow even more muscle.
