What is a back off set?

A back off set is a training technique where you perform a set of an exercise with heavier weight and lower reps than your usual working weight, followed by a set with lighter weight and higher reps. The heavier set helps to strengthen your muscles and improve your neuromuscular efficiency, while the lighter set helps to increase muscle endurance and promote hypertrophy (muscle growth). This technique is commonly used for advanced lifters or athletes to break through plateaus and improve overall performance. However, it should be done with proper guidance from a qualified coach or trainer to avoid injury or overtraining.