Reduction sets, decrease sets, extended sets, bodybuilding, strength training
often used incorrectly: Supersets, supersets
The method of descending sets provokes a maximum utilization of the muscles by gradually reducing the training weight.
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.
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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:
Then take a 1 minute break. After four reduction sets, the next device was switched to.
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.
$config[ads_text2] not foundHere you will find a list of other relevant training methods in bodybuilding: