Synonyms in the broadest sense
Reduction sets, slimming sets, extended sets, bodybuilding, strength training often used incorrectly: super sets, supersets
Definition
The method of descending sets provokes a maximum utilization of the muscles by gradually reducing the training weight.
Description
This method is probably one of the hardest and most intensive methods in bodybuilding. The muscle is strained until it is completely exhausted and then, with gradual weight reduction, the weight continues to be applied per set until exhaustion. It is important that the athlete is fully loaded with each set. In this method, first pressure loads and then tensile loads should be chosen.
Implementation
The cycle starts with a warm-up set at 50% of the maximum load. Afterwards the first set with approx. 85% and 5-6 repetitions.
No further repetition should be possible. Afterwards a partner reduces the weight to 80%, followed by 5-6 repetitions until complete exhaustion. However, due to overloading of the musculature, no more than 3 to 4 repetitions should be performed in one session.
Risks
As this method is one of the most intensive methods in bodybuilding, there is a risk of muscle overload and untrained athletes are not advised to use this method.
