The backdown set

13.124 ^e back-down set is done with a weight less than that of the last work set you did on an exercise. Strip off enough weight so you can do about twice as many reps as you normally do in that exercise. ^is is sometimes called a "pump set," but if you use it, it should be for a lot more than a mere pump. ^e pump is a good indication of where an exercise stresses your musculature, but it is not necessarily an indicator of growth stimulation.

13.125 If you reduce an exercise's poundage by about 30% and rep out to the maximum, not only will you get lots of pump but you will stimulate growth— unless this extra set causes you to overtrain. But if you reduce the weight by 60% and rep out to the maximum, you will get lots of pump but no growth stimulation.

13.126 Piling back-down sets on top of your regular work sets is likely to overtrain you. To counter this, do not do a back-down set in each exercise every workout. Alternatively you could substitute each back-down set for one of your regular work sets.

13.127 ^e principle of progressive poundages applies in back-down sets just like it does in regular work sets.

13.128 ^e back-down set may be a productive addition to your training. Once beyond the beginner stage, consider including a single back-down set to finish off an exercise. But you need to be very alert to the danger of overtraining, and take precautions to ensure you train within the limits of your recovery abilities. If in doubt, do not do back-down sets.^

If you rest too long between training a given exercise or body part you will stagnate or even get weaker, and lose muscular size. More rest is only good up to a certain point. But what that "certain point" is varies from person to person, exercise to exercise, and according to the volume and intensity of training used. Find the training frequency that is best for you and each exercise or body part. To do this, experiment sensibly with the guidelines given in this book.

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^is book is devoted to helping you to further your progress to achieving your potential. It is not concerned with the achievements of others. What matters most to you (training wise, that is) is your physique, strength, health and fitness, not the exploits of others. ^e physique that concerns you the most is the one you see, use and think about the most—your own. ^is book is dedicated to you and your physique.

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Too many sets, exercises and workouts are the factors usually thought of as being the villains behind overtraining. 1ere is much more to overtraining than this gross oversimplification.

If you are alert to the symptoms of overtraining, and become aware as soon as you start to overdo your training, you can take action and nip overtraining in the bud.

Do not be macho and battle on to see how many of the symptoms of overtraining you can withstand, and yet continue to at least maintain your strength.

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