Utilizing Backoff Sets In Your Training
Backoff sets- for many lifters- are like the vegetables of their training programs. They're the have-to-chores after you have fun, the monotony after you reach your peak excitement. You come in ready to hit your heavy stuff, feeling motivated and fueled by that work for days, and then- there’s more to do: you can’t just go home and re-watch your PR video for hours on end.
Yet, these lighter sets are essential for quality programming, even in different training phases. They provide more of what you need- after you do the things you want. They can supply the adequate stimulus to continue reaching week to week. They can make you a better athlete, especially if you approach them that way.
Your back-off sets are not to be forgotten or ignored. They’re intentional at improving you overall.
What are back-off sets?
“Backoff” work (also called “backdowns”) is, as the name suggests, sets in which you “back off” the weight, hitting something lighter than you did for your primary reps.
You hit your heavy triple, singles, volume work- whatever- and then after that- you take some weight off the bar and continue getting reps in. In doing so, you’re adding volume and technical practice without fatiguing yourself, but more on that later.
A variety in set and rep ranges can work here: I find 3x3-5 a staple. Depending on the variation, training phase, and goals, higher (or lower) rep ranges can work. Typically, it makes sense to mirror the set and rep ranges of the main movements: i.e. if you’re in a peaking phase, lower reps (3x3, 5x2), etc., and in a volume phase, slightly higher reps (3x5 or 3x6),
Percentages for back-offs, in my books, should rarely exceed 80%- this defeats the purpose of a “backoff” set. It inherently suggests that the RPE should be lower, serving as “practice reps.” You’ve already done your main, fatiguing work- the goal is not to accumulate more of that. In turn, suggested percentages fall between ~65-80%. The weight should feel relatively light. Not necessarily a warm-up, but somewhere between an RPE 6-8, again, depending on the phase and intention behind their programming.
Let’s dive into the reasoning behind incorporating this method:
2. Different purposes
There are two distinct benefits to utilizing Back-down sets in your training- not that more don’t exist, but these are the primary reasons I program them for athletes.
A) Technique development-
Especially during a peaking phase, but really- during any training block; technical proficiency is of utmost importance. When your goal is to PR your top singles, technical efficiency will make or break every rep. If you’ve got certain weaknesses or shortcomings in your lifts, additional opportunities to practice will always serve you well.
Obviously, when the weight on the bar is heavier, it’s harder to focus on making technical changes. Intention of movement is always necessary, but you don’t want to be changing shit or trying to scrutinize every aspect of your reps with heavy weight on your back. You’ll be too distracted and overstimulated to focus on standing up. The lighter weight provides the chance to truly hanker in on improving the execution of your reps. Back-off sets allow you to do this.
You get your heavy work in, achieving that goal out of your training session, and the lower-intensity reps help you get in your zone & gain some semblance of a groove, trying to make each lift repeatable. These are the reps where you can further practice your setup, bracing pattern, walkout, leg drive, etc., with purpose. Especially when closer to a meet, hammering down competition-standard technique is a significant priority, so more specific work dedicated to achieving that will make it second nature.
As athletes, we’re always striving to improve our craft- and back-off sets are one way to do just that.
B) Additional volume-
While your training session revolves around your top set(s)- that’s where your mind initially wanders to, that’s the win you’re seeking to achieve- the following work also influences the stimulus you obtain. A heavy single is necessary for exposing your body to higher loads, getting used to the feeling of heavy weight, and revealing your strength. Yet, a single rep lacks the volume you need to maintain fitness, technical proficiency, hypertrophy, etc. There’s a minimum threshold of set x reps necessary to prevent yourself from losing these qualities- that ultimately got you to where you are in the first place. You still require work capacity, muscle mass, and the ability to complete reps with repeatability- to express your highest level of strength. Backoff sets allow you to achieve this while still prioritizing the focus of your session & mitigating excess fatigue. You get more reps in: but not at a weight that will ruin you after your heavy stuff.
Consider your training session in the total number of reps. A top single is only one stimulating rep. Add on a 3x3 or a 3x5? Now you’re at 10-16, which is likely where you need to be during a peaking phase- to maintain those qualities.
Additionally, in a strength or volume block, backoff sets can allow you to a) utilize multiple variations, b) achieve different training goals, and c) simply add extra volume. If you want more practice with your primary movements, adding lighter sets can help increase that effect- providing extra neuromuscular & muscular gains.
We all know volume is an essential determiner of building strength, and back-off sets can help fill the gaps to provide the optimal stimulus. Don't derail your strength progress by thinking your ego rep is all you need. If you want to keep watching that number go up: get those reps in.
3. Variations-
Backoff sets can utilize the same lift variation as your main movement- or another one entirely- and there are different reasons for programming each.
A) Same variation-
If the goals are: specificity and proficiency, choose the same variation as your top sets. When you're in a peaking phase- for example, if you hit a heavy deadlift, complete your back-off sets in your primary deadlift stance. This method allows more practice with your SBD movements, specifically if you’ve got an aspect you’re working on: pausing your bench presses, preventing your butt from coming up, locking your knees out on your deadlift, hitting squat depth, etc. Those extra reps help you further drill in that technical fault, making it part of a trained, skilled movement. This strategy can benefit you in other phases, too: with the sole goal of getting more reps in. The reality is that most athletes can benefit from additional practice work to sharpen their lifts, regardless of how close to or far out from a meet they are.
B) Different variation-
This method provides a bit more nuance and variety to your training. While typical back-off sets prioritize specificity, we also know that including multiple variations- outside of a peaking phase- is important. Certain lifts can help bring up your weaknesses and add a new stimulus. You may still want your main SBD work to be your comp movements (to prioritize specificity), so one way to incorporate secondary lifts is to perform them after:
Maybe you finished your sets of comp squats, so you add in front squats, pauses, or tempos next.
After getting through your competition bench reps, you switch to a close grip- to bring up your tricep and lockout strength.
Once you’ve completed your heavy sumos, you add some lighter Conventionals in the mix: either a) to help develop back strength & positioning- or b) mitigate hip pain.
There are many reasons one may include two types of lifts in the same training session, and this is where variety and individualism come into play. This method is not recommended for brand-new lifters: they only need to get reps in under the bar. But, once you get to the point where you’re concerned with weaknesses, inconsistencies, and strength deficits- doing two types of squats within the same day is an intentional programming strategy to garner improvement. Of course, this helps you accumulate more volume- while developing your technique in other ways. Maybe, for example, front squats help naturally cue your bracing pattern, bettering your performance and body awareness. By including them after your competition squats, you attain both objectives desired. There are multiple methods when including Backoff sets- with variety in exercise selection, rep range, weight used, etc. because they are a core training approach. A gray area exists here, and specific prescriptions are up to interpretation.
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"Backoff work." Once you’ve done the bread-and-butter reps of your training day, it’s hard to psych yourself up for more- especially when it’s less exciting stuff. Yet, those additional reps after your main work are transformative to your strength development. Without them, you may be under-training your volume- depriving yourself of potential gains. Or, you're minimizing the amount of practice work you can include- to help progress your technique. Backoff sets, as the name suggests, entail lighter loads than what came before, but beyond that, variety exists in their programming. Whether to use the same variation as the main lifts, a different one, to do 3x5 or 4x2, 65% or 75%, depends on the goal of the training block, the intensities spread throughout, the volume in your main lifts, etc. Whatever you’ve got written on your program, execute it with intent. Use those additional reps to instill repeatability, intention, and body awareness: so that your main lifts feel cleaner & more practiced. It’s these differences in approach & mindset- that define you as an athlete and contribute to more in your near future.
