这个技术大家也应该非常熟悉了，是在一个特定的训练组当中先达到力竭、随后减轻重量继续训练并又一次达到力竭、再不断重复几次的做法。这种做法的好处是能够提高训练容量和代谢压力。
有实验显示，对于新手训练者（训练年限少于一年）来说，递减组能够较为显著的提高训练后的目标肌厚度【12】；而对于有经验的训练者来说，在训练总量相同的情况下，是否利用递减组技术对增肌幅度并没有显著影响【13】。
总之，在传统的做组方法之上还存在很多促进肌肉增长的技术。有些技术单独使用对新手和老手都能够有效提高增肌效率，有些技术单独使用可能效果并不太好，需要与其他技术结合才能发挥比较好的效果。不管如何，想要提高肌肉实力，就需要持续不断的让身体接受更多新的挑战。满足于当下的训练水平而不想做出任何改变，那么你的进步也就停止了。
参考资料
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