Boost your Workouts

Super bodybuilding results with Descending sets!  

At the beginning stage of training just about type of workout will provide great bodybuilding results. But as time goes on, you’ll need to incorporate techniques that challenge the muscles. For most individuals, muscle growth and losing fat will start stalling after 4 to 6 weeks. These plateaus are experienced by just about everyone and can last indefinitely unless you take matters into your hands and do something about it.  

One of the simplest, yet most effective of these advanced techniques for providing bodybuilding results is called descending sets. Descending sets involve beginning an exercise with a given weight, but instead of terminating the set at a fixed number of reps, the weight is quickly reduced and additional reps are then performed. Decreasing the weight enables you to continue training the muscle past failure, thus increasing the intensity far beyond that of regular sets. Losing fat and continued muscle growth is all but assured.  

We should point out that descending sets go by a number of different names. If using a barbell or machine, the most commonly used terms are ‘strip sets’ or ‘drop sets’ (since you literally strip the weight off the bar or drop the pin on the machine’s weight stack). When using dumbbells, the term ‘down-the-rack’ is often used (since you literally work your way down the rack to lighter dumbbells). You can incorporate both types of descending sets training into your workouts for outstanding bodybuilding results. 

We caution against using the descending sets technique during every single set. This is a very intense form of training and if used too frequently, it could lead to overtraining. Don’t forget that a drop set is actually two or three sets in one. Perform the first couple of sets in regular style, doing the descending technique on your last set. Descending sets are one of the most powerful training techniques for building muscle and losing fat, but don’t abuse a good thing. Moderation is the key for the best bodybuilding results.