15/3/2017 0 Comments
1) Decide on the exercise, number of sets, loads, reps to be performed.
2) Keep the reps the same for every set.
3) Perform ascending sets for the first part before doing descending sets during the second part.
4) Rest time should be minimal. Rest time can be more for the first part and kept to a minimal for the second part to achieve the effects of a drop set. Rest times can be adjusted accordingly to the difficulty level dictated in (1).
Exercise: Back squat
Number of sets: 11
Loads: Bodyweight -> unloaded bar squat (20kg) -> 40kg -> 50kg -> 60kg -> 70kg -> 60kg ->50kg -> 40kg -> 20kg -> bodyweight
Reps: 10 reps/set
3) The load for the heaviest set should be not be your 10RM as you would not be able to perform them. Instead, find a load around your 15RM.
4) Additional warm-up is not necessary as it is covered during your lighter sets.
5) Rest time < 20-30s. Minimal rest for the descending sets - perform like drop sets.
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