Descending Sets

Descending Sets

by Mike Mentzer



The reason I never refer to descending sets is because, in reality, descending sets are not a high-intensity training technique.

A descending set is one in which an arbitrary amount of weight is removed from the bar or machine at the conclusion of a set carried to normal positive failure, whereupon the individual continues to another point of positive failure. The rep that is performed subsequent to removing the weight is not a maximum intensity rep, but usually low to moderate; therefore it contributes nothing to growth stimulation; and even though the individual may go to failure on the descending set it doesn't matter in terms of stimulating growth. Optimum growth was already stimulated by going to failure initially; no further growth stimulation is achieved by doing it again. What does happen, however, by going to failure again is that you make a further, undesirable inroad into recovery ability; and to that precise extent you compromise the body's growth production capacity.


To stimulate optimal size and strength increases, it's imperative that you regularly attempt the momentarily impossible. For example, if you can curl 100 pounds for a maximum of 10 reps, but never attempt the 11th, your body has no reason to enlarge upon its existing capacity. It is only by regularly attempting to go beyond your existing capacity that inroads are made into your body's reserves. Since these reserves are strictly limited, the body is threatened when they are used, and compensates with increased strength and size so that the same workload in the future won't use the same amount of this precious, limited reserve.

On a random basis, performing a forced and/or negative rep immediately after reaching positive failure will help some individuals maximize growth stimulation. But be careful! Don't perform forced and/or negative reps with each set of every workout. They intensify the effort to such an extent that, if not used judiciously, will prove too taxing and result in overtraining. Like I said, include them on a random basis, then check your progress next workout. If progress is enhanced, continue with them; if not, exclude them.

Descending sets, you see, extend your effort, thus serving more as an endurance training technique. Combined with high-intensity training, descending sets are decidedly counterproductive as, again, they make for unnecessary and undesirable inroads into recovery ability, especially when the descent involves two, three or more arbitrary weight unloadings after the initial set to normal, positive failure. Forced and negative reps intensify the effort, and therefore serve properly as high-intensity techniques. The point to keep in mind is just that: intensify your efforts, don't extend them, and the results will be commensurate.