Descending sets
Synonyms in the broadest sense
Reduction sets, decrease sets, extended sets, bodybuilding, strength training
often used incorrectly: Supersets, supersets
definition
The method of descending sets provokes a maximum utilization of the muscles by gradually reducing the training weight.
description
This method is one of the toughest and most intense methods in bodybuilding. The muscle is stressed until it is completely exhausted and then further stressed with gradual reduction in weight per set until exhaustion. It is important that the athlete is fully loaded with each set. In this method, compressive loads should be selected first, followed by tensile loads.
execution
The run begins with a warm-up set at 50% of the maximum load. This is followed by the first set with approx. 85% and 5-6 repetitions. No further repetition should be possible. Then a partner reduces the weight to 80%, which is followed by 5-6 repetitions until they are completely exhausted. However, due to the overloading of the muscles, no more than 3 to a maximum of 4 passes should be performed in one pass.
Example Arnold Schwarzenegger:
Exercise barbell curl:
- Series barbell curl until exhaustion (weight reduction by 2 partners)
- Barbell curl series with 3-4 repetitions (weight reduction by 2 partners)
- Barbell curl series with 3-4 repetitions
Then take a 1 minute break. After four reduction sets, the next device was switched to.
Risks
Since this method is one of the most intensive methods in bodybuilding, there is a risk of muscle overload and inexperienced athletes are not advised to use this method.
Overview
other training methods in bodybuilding
Here you will find a list of other relevant training methods in bodybuilding:
- forced reps
- negative reps
- heavy duty training
- partial reps
- pre exhaustion principal
- cheatings
- great sets
- isolation principle
- split system
