An introduction to mechanical descending sentences

By Christian Thibaudeau | 01/27/09

Source: https://www.t-nation.com/training/intro-to-mechanical-drop-sets

The Workings of the Machine

The cornerstone of my new training program, which I will be introducing shortly, is a training system called mechanical descending sets. This technique generates sufficient damage to the muscle fibers to force your body to grow or die. This is an approach that allows you to really push yourself to the limits of what your muscles can give you - maximum growth through maximum stimulation.

Mechanical descending sets are based on the same idea that regular descending sets are based on.

The goal with a descending set is to continue performing an exercise even when the point of muscle failure (the inability to perform even one more repetition) has been reached. To achieve this, reduce the weight by 25 to 50% when you reach the point of muscle failure and perform more repetitions.

This can be effective, but from my experience it is not optimal. For some reason, I found it hard to believe that performing reps at 50% of what you just moved will have any appreciable effect on muscle growth other than an increased pump. Don't get me wrong, it will work. But I don't see this as optimal.

Mechanical descending sets are similar in that you continue to focus on performing more reps once you reach muscle failure. This time, however, you don't reduce the weight. Instead, you are making a small change to the execution of the movement to be able to perform more repetitions with the same weight.

The change can consist of changes to the grip, the distance between your feet, the angle of the movement, etc. It's basically pretty much the same basic exercise, but with a technical variation.

My future 12 week program will include nearly 40 such exercise complexes. But in the meantime, here's a cool arm program that will introduce you to the subtle torture known as mechanical descending sets.

The arm program with mechanical descending sets

Alternating complex A with mechanical descending sets

A1.Scott curls with a steep angle: 6-8 repetitions 10 seconds rest.
Execution: Perform this exercise with your elbows on the steep side of a Scott curl bench using dumbbells or a barbell.

A2.45-degree Scott curls: Same weight for as many reps as you can. Rest for 10 seconds.
Execution: Perform this exercise with your elbows on the incline side of a Scott Curl Bench using dumbbells or a barbell.

A3.Standing barbell curls: The same weight for as many repetitions as you can. Rest 90 seconds before moving on to exercise A4 to A6.

A4.Bench press with close grip: 6-8 repetitions 10 seconds rest.
Execution: Perform this exercise with your hands about 20 centimeters apart.

A5.Bench press with medium-wide grip: The same weight for as many repetitions as you can. Rest for 10 seconds.
Execution: Perform this exercise with your hands about 25 to 30 centimeters apart.

A6.Bench press with standard grip width: Same weight for as many repetitions as you can.
Execution: Perform this exercise with your hands about 50 to 55 centimeters apart.

Rest for 90 seconds before returning to exercise A1 to A3. Perform this complex four times.

Alternating complex B with mechanical descending sets

B1.Scott curls with steep angle and reverse grip (overhand grip): 6-8 repetitions 10 seconds rest.

B2.Scott curls with 45 degree angle and reverse grip (overhand grip): Same weight for as many reps as you can. 10 seconds rest.

B3.Reverse curls standing: Same weight for as many reps as you can. Rest for 90 seconds before moving on to exercise B4 to B6.

B4.Lying tricep presses (scullcrushers): 6-8 repetitions. Rest for 10 seconds.

B5.Lying tricep presses (scullcrushers) plus close bench press: Same weight for as many repetitions as you can. Rest for 10 seconds.
Execution: Perform the eccentric part as a typical lying tricep press. Then bring the bar towards your chest and perform the concentric part of the exercise as a close bench press with your elbows close to your body.

B6.Close bench press: The same weight for as many repetitions as you can.
Execution: Keep your elbows close to your body during both the lifting and lowering phases.

Rest for 90 seconds before returning to exercise A1 to A3. Perform this complex four times.

Emphasized eccentric complex C

C1.2/1 Scott curls: 3-5 repetitions with 6-8 seconds for the lowering phase. Rest 45 seconds.
Execution: Lower the weight with one arm, but use both arms to move it back up.

C2.2/1 dumbbell tricep press lying down: 3-5 repetitions with 6-8 seconds for the lowering phase. Rest for 60 seconds.
Execution: Lower the dumbbell with one arm, but use both arms to move it back up.

Perform this complex three times.

Conclusion and recommendations

If you decide to punish your arms this way for a few weeks, here are a few recommendations to get the most out of this program:

1. Increase your calorie intake on this arm day, which is especially true for the two post-workout meals. To maximize the anabolic response, you should consume about 50% more carbohydrates and protein than usual at these two meals.
2. This training session requires a lot of focus as you really need to push yourself beyond the pain threshold to reap all the benefits the program can deliver. So prepare yourself mentally for the workout before you go to the gym. Yes, it's just an arm workout, but the techniques used are quite painful. (I'll leave the pain during an equivalent leg workout to your imagination).