Back-off sets follow the top set or the exercise's heaviest set. By executing more repetitions with lighter weight than the top set, a back-off set aims to stress the muscles further.
Between the top set and back-off sets and between all back-off sets, you rest as if you did "normal" sets.
You should utilize roughly 70–80% of the weight you used for the top set while doing a back-off set. For instance, if you did an 8-rep top set at 100 lbs, your back-off set should be at a weight of 70 to 80 lbs.
In a back-off set, the number of reps you execute will vary depending on your goals and the particular exercise you perform. You should try to complete at least 8 to 12 repetitions in a back-off set.
Back-off sets can potentially engage more muscle fibers than top sets while focusing on different muscle fibers. This is especially helpful for bodybuilders who wish to increase their strength and muscular mass. Back-off sets can also be used to increase muscular endurance, which can enhance general athletic performance or other activities.
Use appropriate form and concentrate on the muscle you are exercising to get the most out of your back-off sets and ensure you are targeting the right muscle fibers. Furthermore, you should apply progressive overload, which entails gradually increasing the weight you use over time.