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Rest Pause Training

THE DIMINISHING SETS ROUTINE
(MODIFIED REST PAUSE TRAINING)

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 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

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