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By Phil Henson THE DIMINISHING SETS ROUTINE
(MODIFIED REST PAUSE TRAINING)
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
Free Bodybuilding and Fitness Newsletter,
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also you will be automatically entered in our monthly drawing to win Free Supplements and other great prizes.
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