This is not the type of principle that you use at the end of the final set of an exercise. For example, if using this principle for training your Thighs, you first do a set of Leg Extensions, reach failure, and then move to Squats with no rest. After Squats, rest for the prescribed amount of time and repeat the process for the required amount of sets. Note that you will need to reduce the weight that you normally use in the squats in order to use this principle or otherwise you will end up making a scene at the gym.
What we love about descending sets is that this technique is really useful for hitting all the muscle fiber types in the muscle group being worked. We personally love using it for calves and biceps and it works really well on machine exercises where all you have to do is change the pin, such as: Leg Extensions, Leg Curls, Triceps Pushdowns, Lat Pulldowns, Low Pulley Rows, Calf Raise, etc. You can use this technique more often than the ones we have presented already.
In the third week of the program we step it up to a three-day training split: Train all “pushing” bodyparts (chest, shoulders, triceps) on Day 1; hit the “pulling” bodyparts (back, biceps) and abs on Day 2; and work your lower body (quads, glutes, hamstrings, calves) on Day 3. As in Week 2, you train each bodypart twice a week, so you’ll hit the gym six days this week.
Not every biceps movement was done for 6-8 reps. Arnold identified certain exercises that he called "definition-building movements," which he performed with relatively lighter weights for sets of 8-12 reps. Here, his focus was on squeezing and contracting the muscle, and holding the peak contraction for a long count. Concentration curls, preacher curls, and alternating dumbbell curls were among his favorites.
True, monitoring carb intake is one of the best ways to play around with your weight, I don't dispute that. I do it myself, and it can be a powerful tool for people who need to lose a significant amount of weight. But the everyman athlete has no need to go bonkers cutting out all kinds of carbs just for the sake of it, because that sort of eating behavior is not sustainable for an endurance athlete.
In step 3, cut back your energy intake by the 15 percent you added previously. Because you're now not the lean guy you once were, you may have to eventually eat slightly more to maintain that extra muscle, but that comes later. Bodybuilders do this to prepare themselves for competition: They put on muscle and some fat by eating, then they strip off the fat, leaving the muscle to show through. It’s called "cutting."
A word about dietary supplements: They are big business. Some work, some don't, some affect performance negatively, some are hazardous and some are illegal and will get you banned in international sport. In fact, many are a waste of money and a con. Protein powder supplements, particularly whey-based supplements, do have a role to play for busy weight trainers. But cheaper solutions may be available.
Reverse crunch: Lie flat on the floor with your lower back pressed to the ground. Put your hands beside your head or extend them out flat to your sides—whatever feels most comfortable. Crossing your feet at the ankles, lift your feet off the ground to the point where your knees create a 90-degree angle. Once in this position, press your lower back on the floor as you contract your abdominal muscles. Your hips will slightly rotate, and your legs will reach toward the ceiling with each contraction. Exhale as you contract, and inhale as you return to the starting position.