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If you want to build muscle fast and have a mindblowing burn, you must try these sets and reps.

You can not beat a good burn and the pump it brings about. If you’ve ever had a good pump during your workout routine I’m sure you know how satisfying a feeling that is. Even though it’s short-lived, it feels good while it lasts. For those of you who enjoy a good pump, you’re about to discover a few different techniques that can get you there just a few sets I do have to warn you, it is going to burn and there will be some pain, but you’ll love it. You may love the results too much, these techniques aren’t to be used all the time because they are hard on your body and eventually slow your muscle growth.

There’s a great amount of variety making use of these strategies. All of these methods may also be implemented with a workout without weights.

Extended sets for muscle building If you haven’t heard this term up to now, they are simply methods that enable you to continue a set after you have reached muscle failure. There are a number of ways to accomplish this: rest pause tri sets negatives drop sets partial reps Every one of these methods are different yet enable you to keep going when you have hit the wall. Be sure to hang in, these routines are short, but intense. Your muscles will burn, but you will get a great pump. These methods are great for busting through plateaus too.

Drop sets

I would have to say that this is one of the most popular techniques. What makes this technique so popular is how simple and effective it is. It will only take you one or two sets. How to do a drop set. Start with a weight you can get for about 5 reps. Rep out then cut back on the weight. Again get as many clean reps as possible before dropping the weight. Continue this dropping weight and doing reps until you hit your goal for the set. That can be a goal number of reps or a mini sets. 30 reps is the maximum amount of reps you will do in any one set, or up to 6 drops in the weight. 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 the different methods. Challenge yourself and you will be rewarded with a killer pump.

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… To give you a better idea of how to incorporate this method, we are going to use the bench press as an example. Put your eight or nine bench RM on the bar. With that nine rep max you’re going to get 12 reps. You will have to break them into three or four mini sets. Do you first 3 reps rack the bar rest 15 seconds get your 3 reps, re-rack and rest. Continue doing this until you get 12 reps, to make one set.

Limited Range of Motion

I am not a big fan of this method but I though I would share it with you anyway. As the exercise gets more difficult the range of motion decreases. The board press may be the best example of this method. When you hit your reps add a board, this will make the lift easier each time you add a board. You can start doing regular bench, then add one board, then go to two boards, finally ending with 3 boards. All it takes is one set and your triceps are done for. Try two if you are brave.

Negatives

This technique requires a training partner. With this technique you’re going to lift normally, until you reach fatigue. Once you hit that point your partner will help you lift the weight, then you finish the rep slow and controlled. Continue this approach until you can’t lower the weight under control. This method takes advantage of your body’s ability to handle greater loads on the negative portion of the left.

Tri sets

This method requires you to do three different exercises in a row. You can think of this method as 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. The most difficult exercise is first. When you fatigue or reach your reps move down the line of exercises to he next most difficult. Finally end with the easiest muscle building exercise. I know it is not a true tri-set as laid out but you get the idea.

Start with front squats and push yourself to the limit. Follow with back squats, don’t change the weight, just rack it and move the bar to your back. Hit your numbers here, drop the weight and burn out with sissy squats. The sissy squats are the easiest exercise but they don’t involve any weight. For a true tri set the weight would remain the same. A biceps pump may be a better example: From most difficult to easiest these are your three biceps exercises. reverse curls regular curls, palms up hammer curls When you do this routine you may not feel it but each exercise gets easier. Because it does 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

With extended sets you can get too much of a good thing. It is easy to over do it. This technique is hard to recover from. 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. It is important that you get lots of sleep and eat well so that you recover. Maintaining a healthy diet tends to be monotonous however there are excellent wholesome strength training meal options. Be certain to follow a rough exercise session along these lines with lots of carbs as well as protein. And eat a healthy muscle building meal.

We have covered a few different modifications of extended sets. You should include a few of these into your body building routine for some variation or alternatively times when you desire a bonus pump.