Countdown sets (10-1 method) are performed at the end of your workout to maximize workout density and push yourself past your limits. Here's an example using a dumbbell row:
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• Pick a weight you can row for 12-15 reps. Do 10 reps with your right arm, 10 reps with your left arm.
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• Now do 9 reps with your right arm, 9 with your left.
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• Continue this way, back and forth without rest, all the way to 1 rep.
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In a matter of minutes, you'll have added over 50 reps of skin-splitting training volume with a moderately heavy weight. You can apply the 10-1 method to any compound exercise, but start light and only do one set. If you're doing countdown sets with a bilateral (both arms or legs) movement, rest 15 to 30 seconds between sets.
.
• Pick a weight you can row for 12-15 reps. Do 10 reps with your right arm, 10 reps with your left arm.
.
• Now do 9 reps with your right arm, 9 with your left.
.
• Continue this way, back and forth without rest, all the way to 1 rep.
.
In a matter of minutes, you'll have added over 50 reps of skin-splitting training volume with a moderately heavy weight. You can apply the 10-1 method to any compound exercise, but start light and only do one set. If you're doing countdown sets with a bilateral (both arms or legs) movement, rest 15 to 30 seconds between sets.
