Book of Muscle question

[fatherseanfan]

Figured someone here could help: For those who have the Book of Muscle, I've reached Intermediate Program, Stage 2, Weeks 11-13. But I don't undestand how the Back-off-set works. (page 306). Am I suppose to increase, decrease or keep the same the weight for each of sets 1, 2 and 3 and then lighten for the backoff? For eg:

Squat

Warm up 1: 10 reps at 80
Warm up 2: 8 reps at 80

Set 1: 8 reps at 100
Set 2: 6 reps at 110
Set 3: 4 reps at 120

Backoff: 12-15 at 80

Is that correct?

 

[kever]

Yeah, thats correct. Go heavy for the work sets(increasing a bit for each of sets 1, 2 and 3), then lighter for the back off set. According to a Men's Fitness magazine of mine, at the University of Tsukuba in Japan, they tested a group of men on a day where they did heavy lifting one day, then on another day they did heavy lifting followed by backoff sets. The days where they followed with backoff sets the men released a significantly higher amount of Growth Hormone. I really liked the backoff sets during my workout.
I'm not sure the exact details of the Tsukuba study, or how credible MF is as a magazine, but at the very least it gives you an idea as to why it's in the program. Good job in sticking to the program by the way!

 

[knucks]

wtf is this book?

 

[fatherseanfan]

http://www.amazon.com/Mens-Health-Mu...e=UTF8&s=books

 

[lefty]

Originally Posted by fatherseanfan

Figured someone here could help: For those who have the Book of Muscle, I've reached Intermediate Program, Stage 2, Weeks 11-13. But I don't undestand how the Back-off-set works. (page 306). Am I suppose to increase, decrease or keep the same the weight for each of sets 1, 2 and 3 and then lighten for the backoff? For eg:

Squat

Warm up 1: 10 reps at 80
Warm up 2: 8 reps at 80

Set 1: 8 reps at 100
Set 2: 6 reps at 110
Set 3: 4 reps at 120

Backoff: 12-15 at 80

Is that correct?

Go here...

http://forums.jpfitness.com/

...ask Lou.

lefty