Optimizing Training with Single Sets and Back-off Sets

The chapter explores the effectiveness of using single sets for training three times a week, focusing on a set of five to six reps at a specific exertion level to stimulate muscles while minimizing fatigue. They discuss a training method involving a heavier set followed by a back-off set with slightly reduced load, emphasizing the psychological and performance benefits. The concept of 'over warm-ups' is introduced, where a heavier final warm-up set before the working set aims to enhance performance without excessive fatigue.