Heavy-to-Light System (Descending)
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After a brief warm-up, the heaviest set is done first and resistance is lowered each succeeding set; research favors it over light-to-heavy for strength.
Detail
The heavy-to-light system is a reversal of the light-to-heavy system. In this system, after a brief warm-up, the heaviest set is performed first, and for each succeeding set the resistance is lowered.
The research to date, though sparse, favors a heavy-to-light system over a light-to-heavy system in producing strength gains (McMorris & Elkins, 1954; Leighton et al., 1967).
Key facts
- Heaviest set first (after a brief warm-up); resistance decreases each set.
- Sparse research favors heavy-to-light over light-to-heavy for strength gains.
Connections
- Light-to-Heavy System (Ascending) — the system this reverses.
- Breakdown Training (Multi-Poundage / Drop Sets / Strip Sets) — also uses descending resistance, but across continuous reps with spotters.
- Pyramid (Triangle) System — combines ascending and descending loading.
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