Rest Pause Training


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THE DIMINISHING SETS ROUTINE
(MODIFIED REST PAUSE TRAINING)

By Phil Henson

This routine is definately not for beginners or wussies - it is very intense if done correctly! Be sure to sufficiently warm up to prevent injury since very heavy weights are used.

The idea behind the diminishing sets method is to use a weight that you can do 3 strict reps with and do as many reps as possible with it. Set the weight down and take rest pause of 10 to 15 deep breaths. Pick the weight up and again do as many reps as possible. Keep this up until 10 reps total are completed. It may take several sets to complete but try for only 3 sets. When you are able to do it in 3 sets, go up in weight next workout.

Always use spotters if possible! Pick only 1 exercise per body part for diminishing sets - preferably a compound movement. Rest 5 to 8 minutes after the diminishing set and/or right before it. The other exercises are to be straight sets - rest 3 minutes between the straight sets. Also change the exercise frequently that you use for diminishing sets.

As with all strength and size routines, consume excess calories getting at least 1.5 grams of protein per pound of bodyweight per day (example - a 200 pound man needs at least 300 grams of protein per day) and at least 8 hours of sleep per night! Here is a sample training program:

DAY

EXERCISE

SETS

REPS

MONDAY LEG PRESS

LEG EXTENSION

LEG CURL

STANDING CALF

SEATED CALF

DIMINISHING

3 SETS

DIMINISHING

DIMINISHING

3 SETS

10 TOTAL

10-12

10 TOTAL

10 TOTAL

10-12

WEDNESDAY DB SHOULDER PRESS

DB SIDE LATERALS

BENT OVER LATERALS

CLOSE GRIP UPRIGHT ROW (FOR TRAPS)

DIMINISHING

3 SETS

3 SETS

DIMINISHING

10 TOTAL

10-12

10-12

10 TOTAL

THURSDAY LAT PULLDOWN

BENT OVER ROWS

SEATED CABLE ROW

EZ BAR BICEP CURL

CONCENTRATION CURLS

DIMINISHING

3 SETS

3 SETS

DIMINISHING

3 SETS

10 TOTAL

10-12

10-12

10 TOTAL

10-12

SATURDAY INCLINE BARBELL

FLAT DB BENCH PRESS

CABLE CROSSOVERS

CLOSE GRIP BENCH

TRICEP PUSHDOWNS

DIMINISHING

3 SETS

3 SETS

DIMINISHING

3 SETS

10 TOTAL

10-12

10-12

10 TOTAL

10-12


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