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Increase Your Workout Intensity Using Descending Series



The descending series is a technique that allows you to increase your workout intensity gradually. This technique is not only for those who are new to working out but also for those who want to push themselves harder.

What The Descending Series Technique Entails

To use the descending series technique, you will need to start with an exercise that is relatively easy and then do one more rep or set of reps each time. It would be best to start with a weight that you can perform 12-15 reps of and then decrease as you continue doing sets until you reach a weight where you can only do 3-5 reps.

To increase the intensity, lower the starting weights when doing sets of consecutive repetitions. In this example, we will use a weight of 10 pounds and eight repetitions.

SET 1: 10 x 8 repetition = 80 pounds

SET 2: 10 x 6 repetition = 60 pounds

SET 3: 10 x 4 repetition = 40 pounds

SET 4: 8 x 6 repetition = 96 pounds4.

To decrease intensity, increase the starting weights when doing sets of consecutive repetitions.

In this example, we will use a weight of 5 pounds and 12 repetitions. SET 1: 5 x 12 repetition = 60 pounds SET 2: 5 x 10 repetition = 50 pounds SET 3: 5 x 8 repetition = 40 pounds SET 4: 12 x 6 repetition=144 pounds.

Choosing An Effective Workout Method

Among the wide variety of training methods recommended by successful bodybuilders is decreasing series. It is considered by far one of the most efficient and exhausting techniques and is highly recommended to be used by all bodybuilders.

Many people train hard at the gym, and very few achieve great results. Building wanted muscle mass is influenced by a sum factor that any bodybuilder should be aware of: training, nutrition, rest, and, last but not least, well knowledge of this kind of sport.

Very often is not enough just to read about how to train;  you need to understand if that type of training is suitable for your goals to realize the impact that the application of training techniques has on your body.

Increase Your Workout Intensity Using Descending Series

Repetitions for Maximum Gains

Descending series are series where repetitions are performed with decreasing weights until muscle exhaustion. You have to know that the technique itself is pretty simple. Let's take, for example, the exercise of barbell push presses for chest muscles.

So, during the last series of exercises, do several reps with a maximum weight, then take off 1 / 3 of importance from the barbell and continue till exhaustion. After this, take off once more third of the barbell weight, and execute the last one set till exhaustion. This is the typical scheme for a descending series, but it's up to you to introduce/make those changes that suit your needs and physical condition.

Advantages of The Descending Series Technique

The technique cue of descending series has significant advantages, and you have to k of them. The main drawback of this technique is that it can be applied to all exercises, and that person has not had to change the workstation as in other situations.

Studies have shown that in the standard set, after performing 6-12 repetitions, the muscle reaches maximum fatigue with that weight at that moment but does not reach absolute muscle exhaustion. It can be explained this way: during a normal set execution, all fibers of that muscle group were not activated and involved in the movement, but only those needed for raising that weight. That is why, by reducing weight immediately and continuing exercise, new fiber muscles will be involved in the execution of the movement.

Achieving Results In The Shortest Time Possible

The technique of descending series is known as giving maximum efficiency in a reasonable time. For better efficiency, you have to consider some moments like these:

- Always prepare the barbell, discs, dumbbells, and the device before starting the descending series. Otherwise, you will be put in the situation of being unable to continue since you will not find the necessary equipment. It is also recommended to train when the room is not very crowded and have at hand all you need for ideal execution.

-Try to use two rounds most often to decrease barbell weight. This means making three sub-series of descending series with three different weights.

- Always try to execute several 6-12 repetitions for each subseries of the decreasing series. It's highly advisable to begin with, six reps with heavy weights and end with a sub-series of 12 repetitions.

-Your pauses between sets' execution should be as short as possible. Several seconds necessary for changing dumbbells, barbells, or discharging devices are sufficient.

Along with these aspects, you must know that moderation and caution in using this technique of high intensity will keep you away from overtraining and injury.

Must Read: Why Bodybuilders Should Do HIIT (High-Intensity Interval Training)

Execution Vs. Constant Improvement

Bodybuilding is not only about executing strenuous exercises and lifting heavy weights. It's a matter where knowledge is necessary since constant improvement means testing and choosing new methods that happen to be very effective for other bodybuilders. This aspect is related decreasing technique. Give it a try a see if it fits your body's needs!

Diversify Your Descending Series Workout

The idea behind this workout is that it keeps your heart rate up for more extended periods than if you just did one exercise simultaneously. Five rounds:1 minutes jogging/running on the treadmill (or equivalent) at a brisk pace, rest for 1 minute. Do as many reps as you can in 60 seconds of jumping rope, and rest for 1 minute. Do as many squats with a barbell or dumbbells as you can in 60 seconds of continuous movement, and rest for 1 minute.

One round: 10 jumping jacks, ten push-ups, run or jump rope for 30 seconds. Find a heavy barbell with enough weight to allow you to squat five times and stand up with what you'll need:- A barbell or dumbbell with enough weight to enable you to squat five times, a treadmill, or jump rope. - A stopwatch- An area to do jumping jacks and push-ups. - A place to put the barbell or dumbbells- Workout clothes, let's get started! One minute of jogging on the treadmill: At a brisk pace, jog on the treadmill for 1 minute. Rest for 1 minute. This is one round of this workout. Do as many reps as you can in 60 seconds of jumping rope: Jump rope continuously for 60 seconds. That's one round using this exercise!

Do as many squats with a barbell or dumbbells as possible in 10 minutes: 10 reps, Rest 30 seconds. After the rest, perform ten more reps. The key to this workout is to ensure you are always doing something else. This will gradually increase your body's burning and fatiguing processes, which will help your body stay strong and healthy!


As mentioned, a descending series is a type of interval training. It's when you set a timer to go off every few minutes and then do a short exercise. Each time the timer goes off, the intensity gets lower and lower.

For example, you might do the following:6 minutes on, 30 seconds off6, minutes on, 60 seconds off., 6 minutes on, 90 seconds off., 4 minutes on, 120 seconds off., 2 minutes on, 180 seconds off. One minute on, 240 seconds off.

An example of a descending series of intervals for a 45-minute marathon is:4 minutes, 4 minutes, 2 minutes, 1 minute. It can be done in any exercise. For example: Do 5 Rounds of 3 Squats at 20 seconds rest between rounds. Two rounds of 15 Push Ups on the ground with 30 seconds rest between rounds.

A series of intervals are graded sets of sprints that alternately use high-intensity and low-intensity activities in succession, with more recovery time separating each group. We hope this piece will help you achieve maximum results through progressive training.




Chia Seeds in A Bodybuilder’s Diet: An Expert’s Advice




Chia seeds are a nutrient-dense food, offering protein, fiber, healthy fats, and various vitamins and minerals. While they're not a direct source of muscle-building protein like meat or eggs, they can complement a balanced diet by providing essential nutrients important for overall health, which indirectly supports muscle development when combined with a proper exercise routine. However, solely relying on chia seeds for building muscle mass might not be sufficient—you'd likely need a variety of protein sources along with a consistent workout regimen for optimal muscle growth.

The seeds have a fascinating history. They were a staple in the diets of the Aztecs and Mayans, who valued them for their energy-boosting properties. "Chia" even means "strength" in Mayan. They were used by ancient warriors as a source of sustainable energy. These tiny seeds gained modern popularity due to their nutritional value, high fiber, omega-3 fatty acids, and versatility in various dishes.

Growing Popularity

Chia seeds are popular among bodybuilders due to their high protein and omega-3 fatty acid content. They provide a good source of nutrients, help in muscle repair, and offer sustained energy throughout workouts. Additionally, their high fiber content can aid in digestion and help manage hunger, which can be beneficial for those trying to maintain a specific diet while building muscle.

Where to Buy Chia Seeds for Your Bodybuilding Diet

These are commonly available in various grocery stores, health food stores, and even online marketplaces like Amazon or specialty health websites. You can check your local supermarkets, health food stores, or browse online to purchase chia seeds for your bodybuilding diet. Many health-focused stores offer bulk options, which can be more cost-effective if you plan to use them regularly in your diet.

You can also try purchasing the seeds from popular online retailers like Walmart, or health food stores such as Whole Foods Market, Thrive Market, or Vitacost. There are also specialty health stores like iHerb or The Vitamin Shoppe that carry chia seeds.

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These magical seeds can be quite versatile in the kitchen! Here are a few methods you can try:

After cooking it, you can serve them in various ways. You might consider adding them to yogurt, smoothies, oatmeal, or salads for an added nutritional boost. You can also use them in baking as an egg substitute or make a chia pudding by mixing them with your choice of liquid (like almond milk) and allowing them to gel.

What A bodybuilder Gets From the Magical Seeds

Rich in Protein

Chia seeds are a great source of plant-based protein, containing roughly 4.7 grams of protein per ounce. For bodybuilders, their protein content is beneficial for muscle repair and growth.

Omega-3 Fatty Acids

They are an excellent source of omega-3 fatty acids, particularly alpha-linolenic acid (ALA). These healthy fats support heart health, reduce inflammation, and aid in muscle recovery, all beneficial for bodybuilders. The omega-3s in chia seeds can also help maintain joint health, enhance stamina, and assist in managing weight. Integrating chia seeds into a balanced diet can contribute to overall well-being and support a bodybuilder's goals.

Fiber Content

They contain a high amount of soluble and insoluble fiber, with about 10 grams of fiber in a 1-ounce (28-gram) serving.

Helps with digestion and promotes a feeling of fullness, aiding in weight management.


The seeds contain antioxidants like flavonoids and phenolic compounds that help combat oxidative stress in the body, potentially reducing the risk of chronic diseases. These antioxidants can help protect cells from damage caused by free radicals. Including chia seeds in your diet can contribute to overall health and well-being due to their antioxidant properties. Fight off free radicals that can damage cells post-workout with these magical seeds.


They contain calcium, phosphorus, magnesium, and manganese, contributing to bone health, energy metabolism, and antioxidant activity. These minerals support various bodily functions, from maintaining strong bones to aiding muscle function and energy production.


When soaked, they form a gel that retains water, aiding in maintaining hydration during workouts.

What Are The Disadvantages of Overconsuming Chia Seeds

Chia seeds can be beneficial for bodybuilders due to their nutrient content, but overconsumption might cause gastrointestinal issues or interfere with hydration.

They're high in fiber, so eating too many could cause digestive problems like bloating or diarrhea. Plus, their omega-3 fatty acids might interact with certain medications or cause allergic reactions in some people. Moderation is key!


In summary, Chia seeds are a powerhouse for bodybuilders! They offer a high protein content, essential for muscle repair and growth. Additionally, they're packed with omega-3 fatty acids for reducing inflammation and providing sustained energy during workouts. Their fiber content aids in digestion and helps maintain a steady release of energy. Plus, their versatility allows for easy incorporation into shakes, smoothies, or as a topping for meals, making them a convenient addition to a bodybuilder's diet.

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Cold Immersion Therapy for Recovery




Ice immersion therapy, also known as cold immersion or cryotherapy, is a recovery technique that some bodybuilders use to reduce muscle soreness and inflammation after intense workouts.

Types of Cold Immersion Therapy

Ice immersion techniques can benefit bodybuilders as they may help reduce inflammation, promote recovery, and improve overall muscle performance. Here are some types of brutal immersion methods suitable for bodybuilders:
1. Cold Water Baths: Submerging yourself in a cold water bath or an ice bath can help reduce muscle soreness and inflammation after intense workouts. Water temperatures typically range from 50°F (10°C) to 59°F (15°C).
2. Cryotherapy Chambers: Cryotherapy involves standing in a cryotherapy chamber briefly while being exposed to frigid temperatures, often around -220°F (-140°C). This can rapidly reduce muscle soreness and improve recovery.
3. Cold Showers: Cold showers are a more accessible and convenient option for bodybuilders. You can alternate between hot and cold water during your shower or finish with a brief blast of cold water to help with muscle recovery.
4. Contrast Baths: Contrast baths involve alternating between hot and cold water immersion. This can enhance circulation, reduce muscle soreness, and promote recovery. For bodybuilders, it's essential to focus on the complex phase.
5. Ice Packs or Ice Massage: Ice packs or massages on specific muscle groups can help target sore areas. This can be particularly useful for localised muscle soreness and injuries.
6. Localized Cryotherapy: Some facilities offer localised cryotherapy using devices that deliver frigid temperatures to specific muscle groups, which can help reduce inflammation and soreness in targeted areas.

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Cold Immersion Procedure

Here's an essential procedure for ice immersion therapy:
1. Prepare the equipment:
◦ Fill a bathtub or container with cold water. The temperature can vary, but it's typically between 50°F (10°C) and 59°F (15°C). You can use ice or cold water from the tap.
◦ Have a timer or stopwatch ready to monitor the duration of the immersion.
2. Dress appropriately:
◦ Wear minimal clothing to ensure direct contact between your skin and the cold water. Swimsuits or shorts are often suitable.
3. Pre-immersion activities:
◦ Consider light physical activity or stretching to warm your muscles and increase blood flow. This can help prevent shock when you enter the cold water.
4. Immersion:
◦ Slowly enter the cold water, starting with your feet and gradually submerging your entire body. Try to relax and control your breathing.
5. Immersion duration:
◦ The optimal duration can vary, but common recommendations range from 10 seconds to 20 minutes. Beginners should start with shorter durations and gradually increase as they become accustomed to the cold.
6. Monitor your body:
◦ Pay attention to your body's response. Shivering is a normal reaction to the cold, but if you experience severe discomfort or any signs of hypothermia (extreme shivering, confusion, or numbness), exit the water immediately.
7. After immersion:
When the immersion time is up, slowly exit the cold water. Dry off and warm up using towels, warm clothing, or a blanket. Some people find it beneficial to engage in light exercise or stretching after ice immersion.

What You Need for An Ice Immersion

Cold immersion, such as cold water swimming or ice baths, requires some equipment to ensure safety and comfort. Here are some essential items:
1. Wetsuit or Drysuit: A good-quality wetsuit or drysuit is essential to keep your body insulated in cold water.
2. Neoprene Boots and Gloves: These help keep your extremities warm and protected.
3. Swim Cap: A neoprene swim cap can help keep your head warm and reduce heat loss.
4. Thermometer: A water thermometer can help you monitor water temperature and ensure it's safe for your cold immersion.
5. Safety Equipment: In case of emergencies, it's a good idea to have a safety float or buoy, as well as someone watching over you.
6. Warm Clothing: Have warm, dry clothes ready after cold immersion to avoid post-immersion cooling.
7. Timer or Watch: To keep track of your immersion time, as prolonged exposure to cold water can be dangerous.
8. Medical Kit: Just in case, it's wise to have a basic first aid kit nearby.

How Bodybuilders Gain from Cold Immersion Therapy

Cold water immersion therapy, such as ice baths or cold water immersion, can offer several potential benefits to bodybuilders:
Reduced Muscle Inflammation: Cold immersion can help reduce muscle inflammation and soreness, potentially speeding up recovery after intense workouts.

Improved Circulation

Cold exposure can promote blood vessel constriction and dilation, enhancing muscle circulation and nutrient delivery.

Enhanced Recovery

Cold therapy may help bodybuilders recover faster between training sessions, allowing for more frequent and productive workouts.

Pain Relief

Ice immersion can temporarily relieve muscle aches and joint discomfort associated with intense training.

Enhanced Endurance

Some athletes use cold therapy to improve endurance and tolerance to cold, which can be advantageous in certain sports.

Mental Toughness

Regular exposure to cold can help build mental resilience and discipline, which can be valuable for maintaining a consistent training regimen.

Caution During Cold Immersion

Cold immersion, such as cold or ice baths, can have potential risks and should be done cautiously. Here are some important considerations:

Gradual Exposure

Start with shorter periods of immersion and gradually increase the time to allow your body to adapt to the cold.

Monitor Temperature

Ensure the water temperature is not dangerously cold. Icy water can lead to hypothermia.

Know Your Limits

Pay attention to your body's signals. If you start shivering uncontrollably or feel intense discomfort, it's time to exit the cold water.


If possible, have someone present to assist you or call for help if needed.

Pre-existing Conditions

If you have any medical conditions or are taking medication, consult a healthcare professional before attempting cold immersion.

Warm-Up and Warm Clothing

Warm up before immersing in cold water, and have warm clothing and blankets ready after the immersion.

Hydration and Nutrition

Ensure you're well-hydrated and have eaten appropriately before attempting cold immersion.

Safety Precautions

Be cautious of slippery surfaces around the immersion area to prevent accidents.

Alternatives to cold water immersion

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Options for cold water immersion for various purposes can include:

Cold Compress

Applying a cold compress or ice pack to specific body areas for short durations can help reduce inflammation and relieve pain without submerging the entire body in cold water.

Contrast Bath

Alternating between hot and cold water immersion, typically in separate containers or using hot and cold packs, can be used for muscle recovery and circulation improvement.


Whole-body cryotherapy involves standing in a chamber with frigid air for a short time, which can provide some of the benefits of cold water immersion.

Cold Showers

Taking cold showers can help improve alertness, boost circulation, and increase tolerance to cold, though it's less intense than full-body immersion.

Ice Baths

Similar to cold water immersion but focused on specific areas, such as submerging your legs in an ice bath for muscle recovery.

Cooling Clothing

Specialized clothing with cooling properties can help regulate body temperature and provide a milder alternative to full-body cold immersion.

Cold Packs or Gel Wraps

Use cold packs or gel wraps on sore or inflamed body parts for localised relief.

Is There A Specific Time for Cold Baths?

The best time for ice immersion therapy, such as cold showers or ice baths, can vary depending on your goals and personal preferences. Some people prefer it in the morning to help wake up and boost alertness, while others find it more relaxing in the evening to unwind and improve sleep quality.

Ultimately, it's a matter of what works best for you and your schedule. Just be cautious not to do it right before bedtime if it makes it difficult to fall asleep, as the body needs time to warm up and return to a comfortable temperature afterwards.


In summary, cold water immersion can be a valuable tool for bodybuilders when used judiciously, primarily for reducing muscle soreness and aiding recovery. However, it should be integrated into their training regimen with care and consideration of calledferences and needs.

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Calisthenics: Secret to Building A Better Upper and Middle Body




Calisthenics exercises involve using your body weight as resistance to build muscle and strength. These workouts are an effective way to develop lean muscle mass and improve overall fitness. The exercises can include push-ups, pull-ups, squats, and planks, which target different muscle groups. By consistently incorporating calisthenics into your fitness routine, you can achieve muscle growth and improved definition. This can be further enhanced by pairing your workouts with a proper diet and gradually increasing the difficulty of exercises through progressive overload.

Calisthenics exercises are suitable for people of all fitness levels and ages, intending to improve strength, flexibility, and endurance. Basic movements are recommended for beginners, while more advanced practitioners can engage in complex routines. It is vital to adjust the exercises to your fitness level and seek advice from a healthcare professional if you have any underlying medical conditions or concerns before starting a calisthenics program.

What Gains One Expect from Calisthenics

Calisthenics can be valuable in bodybuilding for several reasons:

Muscular Endurance

Alternatives to Calisthenics Exercises

There are many alternative exercises to calisthenics. Some options include:

Get Yourself A Good Coach to Help With Calisthenics


To conclude, professional bodybuilders need to integrate calisthenics thoughtfully into their training, focusing on exercises that complement their goals and existing routines. Consulting with a fitness professional can help create a customized plan.

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