There is a great deal of versatility making use of these strategies. These techniques can also be successfully done with a bodyweight workout routine. Though you can use them for other things like powerlifting and transforming your boy into the Celebrity Hollywood look but I would advise against it. Your best best is to apply it to a mass building program.
Extended sets for muscle building
Extended sets are strategies of getting more reps done in you set once you have hit muscle failure.
Listed below are a handful of alternate techniques to help you do this...
negatives
drop sets
partial reps
tri sets
rest pause
Given that these methods are different they allow you to spur new growth in the event you stall in your muscle building. Be sure to hang in, these routines are short, but intense. Your muscles will burn, but you will get a great pump. When muscle growth slows you can also use these methods to spur new growth.
Drop sets
I would have to say that this is one of the most popular techniques. All it takes is one or two sets. Quick and effective, maybe that is why this technique is one of the most popular To do a drop set start with a weight that you can do about 5 times. Do as many reps as you can, than reduce the weight. Again get as many clean reps as possible before dropping the weight.
Repeat this for a predetermined number of reps, or until you reach a cretin weight. A total of 6 drops in weight is good and there isn't much need to do more than 30 reps. I like to go until I reach a minimum weight. If I do a drop set with barbell curls I will load the bar up with 5 pound plates, taking one off until the am left with 10 pounds on the bar. Play around with how much weight you drop for each set, and different the different methods.
Rest Pause Method
I like this method because it allows you to go heavy but still get some volume in. You can think of this method as doing a bunch of mini sets.
This Is How To Do It...
For this method it is best to use an example. You want to get a good chest workout in and decide to try this exercise out on the bench press. Load the barbell with your bench eight or nine RM. Now this is where the fun begins. You’re going to get 12 reps with your nine rep max. To do this you’re going to do multiple sets of three or four reps. Start by doing three reps. Rack the weight and take a 15 second break. Unrack the weight in another three reps, rack again and rest. Repeat 2 more times for a total of 12 reps to make one set.
Partial Reps
This may be my least favorite method of extended sets. When you get tired, your range of motion will decrease. Think of squats, when it is easy and light people squat to the floor, then when they get tired and things get heavy they start to quarter squat. The board press works well with this method. When you hit your reps add a board, this will make the lift easier each time you add a board. Start off doing regular bench, hit your reps, then add a board, repeat adding a board each time. Work your way up to 3 boards. One set of this exercise is enough to burn anyone's triceps.
Negatives
You going to need a training partner for this technique. Start out as you would in a regular set. But once you’ve reached fatigue have your partner assist you lift the weight, the lower it by yourself slow and controlled. Keep going until you don't have full control of the weight as you lower it. You’re able to get an extra reps this way because you’re stronger with eccentric motions.
Tri sets
To do tri-sets you will be doing 3 different exercises for the same muscle. Kind of like a superset on steroids. The key here is to select exercise that allow you to use the same weight for the entire set. The weight is to remain the same but the exercises will change. Start with the most difficult exercise, when you fatigue move to the next exercise in difficulty, then when you burn out there finish with the easiest exercise of the 3. If you want to get a killer leg pump and have trouble walking, give this a try next leg workout. I have a great example for you, though it is not the ideal tri-set as laid out, but it is close enough and you get the idea.
Start with front squats and push yourself to the limit. Follow that up with back squats, don't change the weight, go to the limit then end with sissy squats. As you can see this is not exactly as I have laid out the tri set. Because it is too difficult to do proper sissy squats holding a bar you have to drop the weight. Typically you would keep the same weight throughout.
Take a look at this true tri set using biceps.
Your three exercises.
reverse curls
regular curls, palms up
hammer curls
Because each one of these exercises gets easier you will not need to change weight.
What is to be gained by using extended sets in your workout
Extended sets are great for muscle building because the include:
- recruit more muscle fibers
- time under tension
All good things do have a negative side. This type of training is hard on your body and you can easily over do it. It is not necessary to do these all the time, when you do, do them limit your sets. One maybe two sets, once or twice a month is all any muscle group needs. If the volume is low, like with the rest pause, you can get a way with 3 sets, but that's the limit. Be sure you get plenty of nutrition and lots of rest.
Consuming wholesome foods is generally boring however there are excellent wholesome weight lifting meal selections. You need to follow a rough exercise routine of this nature with no shortage of carbs as well as healthy proteins. And get a healthy bodybuilding meal.
We've included a handful of different variants of extended sets. You'll want to include a few of these into your mass building routine for some variance and / or times when you need a nice pump.
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