![Mladen Jovanović on X: "I have been suffering from #fuckarounditis in the gym, so I wrote myself a simple program :) (One top set, followed by 3-5 back-off sets with -10-20% on Mladen Jovanović on X: "I have been suffering from #fuckarounditis in the gym, so I wrote myself a simple program :) (One top set, followed by 3-5 back-off sets with -10-20% on](https://pbs.twimg.com/media/EAEPRsmWwAAb2h9.jpg)
Mladen Jovanović on X: "I have been suffering from #fuckarounditis in the gym, so I wrote myself a simple program :) (One top set, followed by 3-5 back-off sets with -10-20% on
![Top Sets and Back-Off Sets — Drew Murphy Strength (Gym, Personal Training, Group Training, Programming, Meal Plans) Top Sets and Back-Off Sets — Drew Murphy Strength (Gym, Personal Training, Group Training, Programming, Meal Plans)](https://images.squarespace-cdn.com/content/v1/575f27c486db43363ec8d369/dc9fc12c-faa3-4737-bb9c-d887a0cd7543/DMS+White+PNG.png)
Top Sets and Back-Off Sets — Drew Murphy Strength (Gym, Personal Training, Group Training, Programming, Meal Plans)
Assistance: Incline DB Bench 5x5, Rows 4x10, DB Press 4x10: RPE F% Set Cap Est. Top Set | PDF | Recreation | Sports
Strength and Conditioning Research - Sometimes, one or more "back off" sets involving high reps and light loads are performed after a series of sets with lower reps and heavier weights. Although
![225 lbs (102.3 kg) for 8 reps as a back off set on squats. The top sets are fun, but the back-off sets are what makes top set PRs happen. : r/strength_training 225 lbs (102.3 kg) for 8 reps as a back off set on squats. The top sets are fun, but the back-off sets are what makes top set PRs happen. : r/strength_training](https://external-preview.redd.it/225-lbs-102-3-kg-for-8-reps-as-a-back-off-set-on-squats-the-v0-Z213cXVtYnhxaWFjMd3fmEv_XHSm5lMHQObi4yPDE3m3P7_nbA2ITY8ApzcI.png?format=pjpg&auto=webp&s=ca907bc5e3fcfa29ca356c1c042e1442781317a7)
225 lbs (102.3 kg) for 8 reps as a back off set on squats. The top sets are fun, but the back-off sets are what makes top set PRs happen. : r/strength_training
It's common to program a single top set followed by multiple backoff sets, and that's for good reason. Peak load is an important variable… | Instagram
![Top Sets and Back-Off Sets — Drew Murphy Strength (Gym, Personal Training, Group Training, Programming, Meal Plans) Top Sets and Back-Off Sets — Drew Murphy Strength (Gym, Personal Training, Group Training, Programming, Meal Plans)](https://images.squarespace-cdn.com/content/v1/575f27c486db43363ec8d369/1564682471544-AVKQ99GVSV4A9040A0H4/Screen+Shot+2019-08-01+at+1.00.25+PM.png)