Calculate backoff set weight from your top-set weight and a percentage drop, or solve the percentage, estimate a load from RPE, or plan the plates to load.
Backoff Set Formula
The following formula is used to calculate the backoff weight for a given initial weight and backoff percentage.
Variables:
- Wb is the backoff weight
- Wi is the initial weight
- P is the backoff percentage
To calculate the backoff weight, multiply the initial weight by the result of 1 minus the backoff percentage divided by 100. This will give you the weight to use for your backoff set.
What is a Backoff Set?
A backoff set is a technique used in strength training where the weight is reduced after reaching a peak set. This allows for additional volume and intensity without the same level of strain as the peak set. The backoff set is typically performed at a percentage of the initial weight, which can vary depending on the training goals and the individual’s capacity. The arithmetic does not establish a safe training load or guarantee injury prevention. Adjust training to your technique, fatigue and program.
How to Calculate Backoff Set?
The following steps outline how to calculate the Backoff Set.
- First, select Backoff weight and enter the initial weight (Wi) with its unit.
- Next, determine the backoff percentage (P).
- Next, calculate the backoff weight using the formula Wb = Wi * (1 – P / 100).
- Finally, review the calculated weight and check whether it is appropriate for your training and available equipment.
- After inserting the values and calculating the result, check your answer with the calculator above.
Example Problem :
Use the following variables as an example problem to test your knowledge.
Initial Weight (Wi) = 100 kg
Backoff Percentage (P) = 20%. The backoff weight is 100 × (1 − 0.20) = 80 kg.
