The descending series is a technique to lift weights that are designed to adapt to any type of exercise and serve to increase muscle gain.
Muscle mass gain is closely related to daily training routines that are mainly based on weightlifting (although there are other disciplines that use the same body weight to achieve muscle growth) and that must be accompanied by proper nutrition. rich in carbohydrates and proteins, as well as adequate night rest for the recovery of battered muscle fibers during work.
Elite athletes know these main Mass M1x Reviews points from head to toe, which has allowed them to develop techniques to obtain much more promising results that would simply be impossible to achieve with the typical multiarticular exercises that most common athletes know. The descending series with a clear example of this, and they are distinguished precisely allow a greater gain of the lean mass, after reaching the failure in different series of exercises, and then continue with the routine and thus provide a much higher intensity to enhance the results of hypertrophy, strength gain and muscular endurance.
Precisely, a descending series consists of performing a series of specific exercises until the failure is reached. Then, it is essential to continue with the exercise, although using a significantly lower weight than previously worked (around 50%), taking as a break only the time taken to change from one load to another. During this series it is also necessary to reach the fault, and the same procedure can be repeated, reducing the weight one series after another, until completing a training routine.
A routine example of descending series would be the following:
Perform one or two series of a particular exercise, making two or three series descending for each main exercise. With this technique it is easier to train after reaching the fault, although as expected, it should be done in moderation so as not to suffer the symptoms of overtraining.
The descending series are designed to adapt to any type of exercise regardless of the muscle group to work, although it has a greater effect in those workouts where it is possible to change, or rather, decrease the loads lifted from one exercise to another, quickly , such as pulley or machine exercises, in which the weight can be lightened in a matter of seconds, which is what it takes to change the column hook to adjust the weights.
The dumbbells can also be suitable, as long as you have the immediate availability of them in different sizes, which is almost impossible in crowded gyms, where usually, the dumbbells are usually occupied at almost all times. No o
To make a descending series in an effective way it is necessary to carry out a proper planning, selecting the different possible weights, starting with a load with which to reach the fault until the eighth or tenth repetition, and decrease the weight up to about 5 pounds for each series .
- 1 series of 16 kg dumbbell side lifts until failure
- 1 series of side elevations with dumbbells of 13.5 kilograms until failure
- 1 series of 11 kg dumbbell side lifts until failure
- 1 series of side elevations with dumbbells of 8.5 kilograms until failure
- 1 series of 6 kg dumbbell side lifts until failure
One of the great advantages of the side series is its versatility, that is, the ease to adapt to any exercise easily, so it can be used to train the pecs in bench press, etc.
How to perform the descending series exercises
Although the base is already exposed, you have to be very careful when performing the descending series, since the weights to work are usually very different depending on the type of person and of course, the training carried out.
Although some figures are mentioned above, they have been exposed by way of example, so you don’t have to be 100% guided by them, but adapt them to the needs of those who put the technique into practice.
Currently we can find scientific studies that have been dedicated to further study the training with descending series to have a more precise notion regarding the loads used.
Most of these studies have shown that the reduction of 10% of the weight on the MRI of 10 repetitions is not enough for the correct work, since this is only possible to do 6 repetitions in a total of up to 7 exercises. The effects of reducing the weight of 10RM by 40% were also studied, which in the same way is ineffective, since with such low loads 16 repetitions are required to reach the fault.
Taking this into account, the decrease of between 20 and 30% of the weight of 10RM was evaluated, which was most suitable for the descending series. Specifically, 25% is the perfect figure to reach 10 repetitions per set, for a total of 7 exercises. Using a 20% reduction, it was possible to average 9 repetitions, while for 30%, the repetitions before reaching the fault reached 11, which is an exaggerated figure for most of the exercises, with the exception of the dorsal pulls where it was possible to do the 10 repetitions required to make the most of this training technique.
Thanks to this, it was concluded that when working with descending series, it is necessary to reduce the weight from one series to another, between 20 and 30% (depending on the type of exercise) to maintain the interval of series repetitions after series, so as to stimulate the growth of lean mass. However, since fitness is a discipline that bases its results on the body type of each person, these figures that may work for some, may not do so for others, so it is recommended to vary the declines as a test , until you find the ideal amount and finally apply it to a training routine.
Before concluding with the article it is necessary to point out that like other training methods such as negative Mass M1x repetitions, partial series, or superseries; The negative series are designed in athletes with physical and mental preparation to withstand the high intensities of the exercise that are impossible for an amateur athlete and that also does not require because they can progress faster with common multiarticular exercises.