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Thread: Countdown Sets for New Growth.

  1. #1
    Musclechemistry Site Representative Board Certified MD drtbear1967's Avatar
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    Default Countdown Sets for New Growth.



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    Countdown sets (10-1 method) are performed at the end of your workout to maximize workout density and push yourself past your limits. Here's an example using a dumbbell row:
    .
    • Pick a weight you can row for 12-15 reps. Do 10 reps with your right arm, 10 reps with your left arm.
    .
    • Now do 9 reps with your right arm, 9 with your left.
    .
    • Continue this way, back and forth without rest, all the way to 1 rep.
    .
    In a matter of minutes, you'll have added over 50 reps of skin-splitting training volume with a moderately heavy weight. You can apply the 10-1 method to any compound exercise, but start light and only do one set. If you're doing countdown sets with a bilateral (both arms or legs) movement, rest 15 to 30 seconds between sets.
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    Get It Done!

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    Ph.D. P.E.D. Kinesiology Intramuscular Injection Certified Board Certified MD Presser's Avatar
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    Nice! I love finishing exercises to end with like this.
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    Author: Ben Presser
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    Musclechemistry Site Representative Board Certified MD drtbear1967's Avatar
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    Just have to keep mixing it up.
    Get It Done!

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    MuscleChemistry Registered Member Board Certified Psy.D
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    I love it, I've never done it. I'LL DO IT TODAY. Are there better body parts for this than others?
     

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    MuscleChemistry Guru Board Certified DMD pgb's Avatar
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    i've done it the other way with pushups in my youth. do one, stand up touch the wall, do two, stand up touch the wall, ... til you get to ten. it'll pump ya.
    i like this one you've presented and certainly will top the end of a workout. like doing sevens, some call them 21's and universal called it the tri-pump method.
    all that you read here is only for entertainment purposes.

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    Musclechemistry Site Representative Board Certified MD drtbear1967's Avatar
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    You can do this with just about any exercise that I can think of that you could use DB.
    Get It Done!

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