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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
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:
DB SIDE LATERALS
BENT OVER LATERALS
CLOSE GRIP UPRIGHT ROW (FOR TRAPS)
BENT OVER ROWS
SEATED CABLE ROW
EZ BAR BICEP CURL
FLAT DB BENCH PRESS
CLOSE GRIP BENCH
Disclaimer: This information is for entertainment purposes only. We strongly recommend that you consult a physician before beginning any exercise program. MuscleNet.com is not a licensed medical care provider. The reader should understand that participating in any exercise program can result in physical injury and agrees to do so at his own risk. The findings and opinions of authors expressed herein are those of the author and do not necessarily state or reflect those of MuscleNet.com.