Dastardly
03-14-2010, 05:47 PM
I have read the brief explanations of back-off sets SS&PP, which suggest that they might be done to make up volume (like total tonnage) when working lower reps & sets, or if form has been poor on the work sets.
I was wondering if a back off set (or a similar assistance exercise) is wise to do in the event of unfinished workset reps?
Say if I got 4, 3, 3 on my worksets because I was not strong enough. If I still have plenty of energy to do 1-2 sets of 10reps on a lighter weight, would it be a bad decision to do it?
Will the use of higher rep sets train endurance capability at the expense of total strength?
The same goes for doing them as Rip suggests, in the event of poor form on worksets. I have often had some breakdown of form on squats & deadlifts when weight has felt very heavy. I have never done a back off set though. Should I? Again, do I risk the possibility of training in less maximal strength qualities?
Recently there was a post in Rips Q&A where somebody was showing how successful their trainee (an old man) was doing with SS. He described the workout which included a mandatory back off set of 10 reps, after pressing exercises. Rip contratulated the guy and seemed to approve of the programming.
I have since lost the thread, but it seems that regular back off sets would go against the guidance in the books?
I have recently broken a plateau on my press which was stuck for many months. I did this mainly by cheating/relaxing form. The first rep is a push press and I try to maximise rebound, where before I was aiming to breathe at bottom and work from a deadstop.
This is non-ideal technique too, so should I technically be doing a back-off set afterwards with stricter form? I have enough energy to do so.
I also want to learn to snatch, so would find it useful to do a few very light overhead squats at the end of workouts ocassionally. But might these lighter squats affect maximal strength on workset squats?
I was wondering if a back off set (or a similar assistance exercise) is wise to do in the event of unfinished workset reps?
Say if I got 4, 3, 3 on my worksets because I was not strong enough. If I still have plenty of energy to do 1-2 sets of 10reps on a lighter weight, would it be a bad decision to do it?
Will the use of higher rep sets train endurance capability at the expense of total strength?
The same goes for doing them as Rip suggests, in the event of poor form on worksets. I have often had some breakdown of form on squats & deadlifts when weight has felt very heavy. I have never done a back off set though. Should I? Again, do I risk the possibility of training in less maximal strength qualities?
Recently there was a post in Rips Q&A where somebody was showing how successful their trainee (an old man) was doing with SS. He described the workout which included a mandatory back off set of 10 reps, after pressing exercises. Rip contratulated the guy and seemed to approve of the programming.
I have since lost the thread, but it seems that regular back off sets would go against the guidance in the books?
I have recently broken a plateau on my press which was stuck for many months. I did this mainly by cheating/relaxing form. The first rep is a push press and I try to maximise rebound, where before I was aiming to breathe at bottom and work from a deadstop.
This is non-ideal technique too, so should I technically be doing a back-off set afterwards with stricter form? I have enough energy to do so.
I also want to learn to snatch, so would find it useful to do a few very light overhead squats at the end of workouts ocassionally. But might these lighter squats affect maximal strength on workset squats?