I finish my exercise routines with a lightweight hi rep (25-30) set. My other sets are in the 8-15 rep range. I started doing this about 3 months ago and have noticed gains. It also gives an insane pump.
Very interesting. I'm 57 years old, and I've made two changes to my very regular and pretty intense workout over the last six weeks, and my arms have grown TWO INCHES from 16 to 18 inches. The two changes: Higher reps all around, most sets in the 15-20 range, but some in the 20-30 range -- which allowed me to add a couple more sets to every workout. The other change: I started putting 15-20 grams of protein in my coffee, which I drink 5-6 cups of every day (I think it could be any drink). TWO INCHES. I measured it several times to be sure I wasn't crazy. Glad to discuss my approach with anyone.
I couldn’t believe it either. I think it was mostly the radical change in protein intake, but I also shifted my workouts to higher volume with lower weight and mor 2ish RIR.
@@burtonmillerUnless you had taken up lifting again after a long lay off or you gained a lot of weight. I can't see you adding 2" to your arms in 6 weeks. If you had worked out for a long time and then had a long lay off. You will lose muscle size. But when you start working out again, and eating like you had been that previous muscle size will come back quickly. This is Muscle memory.
I have traditionally done one top set at about 12 reps and then one slightly lighter back off set at about 20 reps. However on seeing this I might add one ‘back off to the back off’ at 25-30 reps. This would be some real good overload. I am going to try this one. Thank you
What I've experienced with this type of strategy at the end of a workout, we used to call it a "finishing set" is better mind muscle connection and form awareness, both good things. The rest of the programming would have to be considered carefully daily and for the week, month, etc. Like any other training, it will be important to have enough calories to experience potential results like mentioned in the study. The other benefit is less chance of injuring oneself as the weight is going to have to be pretty light to get 30 reps, otherwise there would be a lot of rest pause lifting to get the reps. Rest pause is quite effective and I've seen results using that strategy, lateral raises for example respond really well. I'm sure you know what that is, you do a set of 10-15 reps to start, then you rest 15 seconds, and then do another 4-5 reps, rest again and do another 4-5, rest, 4-5, rest, 4-5 and done. Really helps on things like lateral raises as it is tough to use big weights with that movement without coming out of your shoes to lift it. Also lugging around huge dumbbells to get into position isn't a good use of energy to me. So all in all, the pump training mentioned in the study can be cool to mix it up though in my experience it wasn't anything revolutionary. It can potentially give a bit more of size to the appearance because of the pump. Though that is very temporary. A lot of these things come and go in my experience with nutrition, training, etc. during a specific time period. There is a lot of fluff with the pump as more blood is being pumped and more water held. I can get a nice full look using a bit more creatine too, again it is water, muscle has water in it, so what % is real muscle, a very very small amount over a long period of time. Soon as I back that down a bit, I'll return to being what I was as I've already built the majority of my genetic potential. The doctors and fitness authors seem to go wild on these studies, in my experience though, while it may be interesting, it is nothing to get excited about. It ends up being like a guy who likes cars and can tell you a ton about it even down to x part for x car but it doesn't really change much overall. Or someone who knows a ton about baseball stats. And there isn't much new out there. I keep an open mind, though I've been training since 1998 and the reality is even with a strong belief and application, there are real limitations. Expectations are very important. Not a popular thing to say often as that isn't what is being sold by the people who sell it, though it is part of life. Consistency is more important than finding some fancy way to do things. Consistency beats intensity because intensity will wear down the majority of people over the long haul. To each is own, that is my experience. I like the term physiological hygiene, I treat my exercise like I do brushing my teeth. A little everyday instead of trying to crush myself and not being able to sustain it. I'm 48 now and that is what works for me. I like to be able to live my days with energy and have exercise and nutrition support that. If exercise wears me down then it isn't the program for me. Longevity and health are what I'm after. Thanks for making the videos and asking for thoughts. It really helps when I journal about my experiences and interact with others pursuing their health/lifestyle goals. Blessings
53 years old. Did my first 50m underwater swim ever this week . Did another today and stayed underwater for 3 minutes a few minutes afterwards . I have done 3:30 before 20 years ago when I was super fit.
Hi, I have trained with Power-Muscle-Burn, Steve Shaw trained like this for a while . I haved used it for 10 year on and off and it has worked great! For example: Warm up: leg ext 3 sets 12 reps Power Leg Press 4 sets 6 reps Muscle Belt Squat 3 sets 12 reps Burn Belt Squat 1 set 20 reps or Leg Press 2 sets 40 reps And most burn set are use for isolation exercises , and you pick a weight you get get 15 reps, and shoot for 40, and the way I do it is if I hit failure , rest get reps until get 40 and on power and muscle sets if I the goal reps then I up the weight by five pound same with the burn , and I started add I g in drop sets as well I like the challenge of doing the different rep ranges.
That is certainly food for thought. I am going to implement that on a couple of muscle groups and see what happens over the next couple of months and let you know my observations. Thank you for passing this on. Thoroughly enjoying your content. Happy training!
I do a full-body workout twice a week, sometimes 3 times on rare occasions. Preforming 7-8 exercises, 1 exercise per muscle group, 1 set per exercise to MMF with a weight that allows me to fail at or between 10-15 reps for upper body and 20-30 reps for lower body. I’m 53 and in my youth an Ex-competitive bodybuilder.
I like this idea and will implement it as soon as I’m able. I’m just getting back into training after a long break due to a shoulder injury. I’m doing low weights and trying to work my way up. Back in the day however, I’d do a “finishing set” with lower weights to just fatigue the muscle to either failure or near failure. It’s good to see a study sort of back this old school idea. Thanks for the video.
Interesting to hear about this study. We usually do 15 reps alternating between slow positives and negatives, slow negatives and regular positives and slow. One set call them 7-11's. Seven reps four second positives and negatives and then 11 fast reps. Incredible burn . We always finish at least two different exercises with sets with a rep range of 30-40 for a great pump to get blood into the muscles targeting. Quickest way to muscle gain is do not wate the negative portion of the movement. Don't let gravity bring the weight down. We will do super heavy negatives for four second reps that the person can not do one rep on the positive. Seven reps here then drop the weight by about 40% and do 10-12 regular tempo reps.
Adding more intensity to a normal training will always result in more strength/hypertrophy if that's your goal. I first heard of these Back-off sets a couple of months ago and realized, that i did this since the mid 90s, lol. Altough i can't say i got more results than without, they surely feel right, and that's good enough for me. I've been training since 1994 (100% natural) and i have basically tried everything under the sun with varying degrees of success. In my experience everyone has to find the sweet spot between intensity, frequency and Volume for themselves.
It is a study done over just 4 weeks with trained men. You have been training naturally for 30 years now (I 43 for what it's worth), so you will probably know that 4 weeks is nothing at all and if, as a trained man, you 'suddenly' get significant muscle growth in 4 weeks, then something is wrong.
@@_Sam62 That is the thing i explain in my reply, as a natural lifter you are limited after a certain time no matter what you do you won't get any growth at all but you will maintain. I been training for 38 years, my first 10 years trial and errors but now I look the same as i did 20 years ago, at some point its not training its more of your diet and eating plan.
Steady progressive increase. You have to get stronger. Curl 150 for 3 vs 50 for 15. Low reps builds the tendon and give density. Also 3 days a week maximum, sometimes 2
I’m 61 and have found recently after 2nd shoulder surgery in Feb I’ve lost strength and gained weight (maybe low T) not sure, my question do you suggest doing the hi rep set at end or first set, appreciate your or any responses.
Doing it at the beginning would be too taxing on the muscle. If you’re adding the high rep set in to your workout it should be the last set in my opinion. Thanks for tuning in
I workout in my basement alone so I have to be careful when lifting and I am an endurance athlete anyway. Not looking to get any bigger but to keep fit as I get older. Just mix it up and be consistent. That’s the key, anything you do will be beneficial
I’m 60.75 yrs, and strive to do stupid crap all the time. Try to max rep, while maintaining proper mechanics/form. Over a dozen orthopedic surgeries, and I have to do anything, absolutely proper, or the little guy that lives throughout my body(carrying his ice pick), will assure that I don’t 4get. I will do tons of reps, and then periodically load up, and see how much I can actually do. Doing both, I found it a tad safer to get to failure on reps, versus weight. Did 61 60 lb preacher curls the other day. Wish I would’ve been a bit more careful, and knowledgeable when I was younger. Wish I didn’t spend a career sacrificing my body/health for a job. Wish I was in half as good a shape (physically), at half my age. Might have half the pain issues? The benefit of being old, and chasing the dream of being pain free? You get in great shape……….😳😬😜🙏🤙💪💪
I used to be very skinny from running! Racing! I had to give up running! From arthritis in my hip! I still go walking to get around 10’000 or steps! I’m a working on it!
I am 62 yr old Vet. At age 50 I was hired to work in a civilian emergency Dept as a Physician Assistant. Up to 5he age of 50 I was very active with combinations of weekly cardio work outs and weight training. Upon retiring from the military I was a lean, strong with very good muscle tone at 205 lbs. Since working in the civilian sector and now being completely retired I am down to 185 lbs with obvious muscle atrophy from lack of working out and natural aging. I hate this. Upon turning 62 this spring I decided to get back into physical shape. My question to you is what are your thoughts on three to four day compound exercise workouts. I have been using this method now since April and am finding greater strength and a slight increase in muscle tone. I also walk 5 k per day with my wife and our large dog, as well as 20 minutes of cardio skipping with a weighted rope. I consider myself and educated intermediate weight room visiter who has used form over heavy weights and never had any aspirations to become bulked up as it adversely effected my cardio. I appreciate your knowledge and am new to your channel.
I’ll be 56 next Wednesday! I go between heavy to light weights! I ht been increasing my push-ups everyday! I want that lean look! I feel I wasn’t enough calories ! Enough protein! I’m seeing some improvement on my chest! I lift weights everyday! I lift around 2 to 3 sets!
pick your workout weight lets say a weight for 10 reps do 2-3 or more sets after last set cut weight in half and go for 25 reps and don't for get POF training
If you want muscle definition, do more reps with lower weight. So doing a 100 reps with 5lbs will result in more defined muscles. The strongest man I have ever met did 5 sets of 35 with high weight. I used to bench 315 lbs 35 times for 5 reps. So while I was able to get very strong, I did not look very pretty. I definitely need to do something different, not sure what it is. I have been trying one set to failure.
If this is the case, then it sounds like to me it may be a great idea and very beneficial to maybe reduce your weight on your last set of every group workout, in other words, on my chest/tricep day, I do 3 sets of regular bench press, 3 sets of incline bench press, 3 sets of decline bench press, 6 sets of dumbbell bench press/flies so maybe I change it up to where I do 2 sets at regular 8-15 reps then decrease the load on the last set of each group and raise the reps to 20-35 reps instead of just one set of the entire workout. Things that make you go MMmmmmm.....
I've noticed that celebrity 66 year old Dolph Lundgren does 4 x 12 routines to failure. That seems to work for me, even though my weightlifting is only to support my swimming, cycling, and hiking sports.
The problem that I see with this study is that it compares apples to oranges. The second group had one additional set after every exercise therefore they overall had more sets performed during the week. What should have been done is to add one additional low rep (5) set to the first group and then compare it.
I typically do drop sets, today was shoulder day so my workout for that was as follows DB Side Laterals "Straight arm + 3 count negative & positive": 3 Sets 10-15 on the first + 3 Drops Lying Rear Delt Flys "Pronated grip": 3 Sets 20 reps + 3 Drops Dumbbell Front Raise 3 Sets 15 reps + 3 Drops Dumbbell Incline High Row 3 Sets 15-20 reps + 3 Drops Rotations of Arnold Presses: 3 Sets 15-20 reps + 3 Drops My body type is ectomorph and currently recovering from long term illness, so have been pushing my body pretty hard. Turn 54 this year
Isn’t this just what we’ve always referred to as a ‘finisher’ set, just to fatigue the muscle at the end? It’s good advice, but not so sure it’s revolutionary.
I am fit at 60,,,,,,,, Main supplements? Shilajit,, Creatine, nos pre-wprkout,,,,,, stronger and more endurance than any time in my life! It is always fun to watch young bucks at the gym struggle to do a few pull ups and then step in after them and blow their minds. Guys!! Shilajit is awesome!!!!!!!!
I finish my exercise routines with a lightweight hi rep (25-30) set. My other sets are in the 8-15 rep range. I started doing this about 3 months ago and have noticed gains. It also gives an insane pump.
That's interesting. How many regular sets do you do before you do your high reps set?
@@williammead9966 I do four normal sets then go light for the last set.
Very interesting. I'm 57 years old, and I've made two changes to my very regular and pretty intense workout over the last six weeks, and my arms have grown TWO INCHES from 16 to 18 inches. The two changes: Higher reps all around, most sets in the 15-20 range, but some in the 20-30 range -- which allowed me to add a couple more sets to every workout. The other change: I started putting 15-20 grams of protein in my coffee, which I drink 5-6 cups of every day (I think it could be any drink). TWO INCHES. I measured it several times to be sure I wasn't crazy. Glad to discuss my approach with anyone.
How long would a typical workout be for you? I'm 55 and sometimes I feel my routines are too long. Thanks!
@@digidrum2003. Try to keep your workouts no more than 45 minutes so cortisol level doesn’t get too high.
Nonsense. You didn't gain 2 inches in 6 weeks
I couldn’t believe it either. I think it was mostly the radical change in protein intake, but I also shifted my workouts to higher volume with lower weight and mor 2ish RIR.
@@burtonmillerUnless you had taken up lifting again after a long lay off or you gained a lot of weight. I can't see you adding 2" to your arms in 6 weeks.
If you had worked out for a long time and then had a long lay off. You will lose muscle size. But when you start working out again, and eating like you had been that previous muscle size will come back quickly.
This is Muscle memory.
When I hurt a muscle i go high reps for a couple months, always worked miracles.
Yes it does. 💪🏾
I have traditionally done one top set at about 12 reps and then one slightly lighter back off set at about 20 reps. However on seeing this I might add one ‘back off to the back off’ at 25-30 reps. This would be some real good overload. I am going to try this one. Thank you
What I've experienced with this type of strategy at the end of a workout, we used to call it a "finishing set" is better mind muscle connection and form awareness, both good things. The rest of the programming would have to be considered carefully daily and for the week, month, etc.
Like any other training, it will be important to have enough calories to experience potential results like mentioned in the study.
The other benefit is less chance of injuring oneself as the weight is going to have to be pretty light to get 30 reps, otherwise there would be a lot of rest pause lifting to get the reps.
Rest pause is quite effective and I've seen results using that strategy, lateral raises for example respond really well. I'm sure you know what that is, you do a set of 10-15 reps to start, then you rest 15 seconds, and then do another 4-5 reps, rest again and do another 4-5, rest, 4-5, rest, 4-5 and done. Really helps on things like lateral raises as it is tough to use big weights with that movement without coming out of your shoes to lift it. Also lugging around huge dumbbells to get into position isn't a good use of energy to me.
So all in all, the pump training mentioned in the study can be cool to mix it up though in my experience it wasn't anything revolutionary. It can potentially give a bit more of size to the appearance because of the pump. Though that is very temporary. A lot of these things come and go in my experience with nutrition, training, etc. during a specific time period. There is a lot of fluff with the pump as more blood is being pumped and more water held. I can get a nice full look using a bit more creatine too, again it is water, muscle has water in it, so what % is real muscle, a very very small amount over a long period of time. Soon as I back that down a bit, I'll return to being what I was as I've already built the majority of my genetic potential.
The doctors and fitness authors seem to go wild on these studies, in my experience though, while it may be interesting, it is nothing to get excited about. It ends up being like a guy who likes cars and can tell you a ton about it even down to x part for x car but it doesn't really change much overall. Or someone who knows a ton about baseball stats. And there isn't much new out there.
I keep an open mind, though I've been training since 1998 and the reality is even with a strong belief and application, there are real limitations. Expectations are very important. Not a popular thing to say often as that isn't what is being sold by the people who sell it, though it is part of life. Consistency is more important than finding some fancy way to do things. Consistency beats intensity because intensity will wear down the majority of people over the long haul. To each is own, that is my experience. I like the term physiological hygiene, I treat my exercise like I do brushing my teeth. A little everyday instead of trying to crush myself and not being able to sustain it. I'm 48 now and that is what works for me. I like to be able to live my days with energy and have exercise and nutrition support that. If exercise wears me down then it isn't the program for me. Longevity and health are what I'm after.
Thanks for making the videos and asking for thoughts. It really helps when I journal about my experiences and interact with others pursuing their health/lifestyle goals. Blessings
53 years old.
Did my first 50m underwater swim ever this week .
Did another today and stayed underwater for 3 minutes a few minutes afterwards .
I have done 3:30 before 20 years ago when I was super fit.
Periodization, 4 weeks at low reps, 4 weeks at medium reps, 4 weeks at high reps.
Hi,
I have trained with Power-Muscle-Burn, Steve Shaw trained like this for a while . I haved used it for 10 year on and off and it has worked great! For example:
Warm up: leg ext 3 sets 12 reps
Power Leg Press 4 sets 6 reps
Muscle Belt Squat 3 sets 12 reps
Burn Belt Squat 1 set 20 reps or Leg Press 2 sets 40 reps
And most burn set are use for isolation exercises , and you pick a weight you get get 15 reps, and shoot for 40, and the way I do it is if I hit failure , rest get reps until get 40 and on power and muscle sets if I the goal reps then I up the weight by five pound same with the burn , and I started add I g in drop sets as well I like the challenge of doing the different rep ranges.
I am going to give this a try. I have heard of this but never had any solid evidence. Let's see how I do after 2 months consistently.
I'm going to give it a shot as well!!
I BELIEVE WHATEVER REP/SET SCHEME HAS THE POTENTIAL TO WORK SO LONG AS AN INDIVIDUAL IS PROGRESSING REGULARLY VIA PROGRESSIVE OVERLOAD 👌👍💪
I have done this often for many years, but only when I hit a plateau. We used to call it a burn out set. Oh and drop sets work well too.
That is certainly food for thought. I am going to implement that on a couple of muscle groups and see what happens over the next couple of months and let you know my observations.
Thank you for passing this on. Thoroughly enjoying your content. Happy training!
Absolutely!
Will try it, thanks 🙏
Thanks for the video. I’m on a full body split - 3 days per week and I’ll try it….
Awesome! Thanks for the feedback
I do a full-body workout twice a week, sometimes 3 times on rare occasions.
Preforming 7-8 exercises, 1 exercise per muscle group, 1 set per exercise to MMF with a weight that allows me to fail at or between 10-15 reps for upper body and 20-30 reps for lower body. I’m 53 and in my youth an
Ex-competitive bodybuilder.
Thank you tuning in
Does the 1 set to failure work for both strength and size.
I have had this same experience, I have focused on higher rep ranges and progressing once I can hit 15 reps, adding weight and repeating the process.
I think higher reps works best if you are focusing on time under tension and you're not just cranking them out.
I like this idea and will implement it as soon as I’m able. I’m just getting back into training after a long break due to a shoulder injury. I’m doing low weights and trying to work my way up. Back in the day however, I’d do a “finishing set” with lower weights to just fatigue the muscle to either failure or near failure. It’s good to see a study sort of back this old school idea. Thanks for the video.
Thank you
Interesting to hear about this study. We usually do 15 reps alternating between slow positives and negatives, slow negatives and regular positives and slow. One set call them 7-11's. Seven reps four second positives and negatives and then 11 fast reps. Incredible burn . We always finish at least two different exercises with sets with a rep range of 30-40 for a great pump to get blood into the muscles targeting. Quickest way to muscle gain is do not wate the negative portion of the movement. Don't let gravity bring the weight down. We will do super heavy negatives for four second reps that the person can not do one rep on the positive. Seven reps here then drop the weight by about 40% and do 10-12 regular tempo reps.
Thanks for the input
Great info and awesome channel! Keep it up, thanks and God bless!
Thank you!
I will try this..sounds like a good plan...
Adding more intensity to a normal training will always result in more strength/hypertrophy if that's your goal. I first heard of these Back-off sets a couple of months ago and realized, that i did this since the mid 90s, lol. Altough i can't say i got more results than without, they surely feel right, and that's good enough for me.
I've been training since 1994 (100% natural) and i have basically tried everything under the sun with varying degrees of success. In my experience everyone has to find the sweet spot between intensity, frequency and Volume for themselves.
It is a study done over just 4 weeks with trained men. You have been training naturally for 30 years now (I 43 for what it's worth), so you will probably know that 4 weeks is nothing at all and if, as a trained man, you 'suddenly' get significant muscle growth in 4 weeks, then something is wrong.
@@_Sam62 That is the thing i explain in my reply, as a natural lifter you are limited after a certain time no matter what you do you won't get any growth at all but you will maintain. I been training for 38 years, my first 10 years trial and errors but now I look the same as i did 20 years ago, at some point its not training its more of your diet and eating plan.
Steady progressive increase. You have to get stronger. Curl 150 for 3 vs 50 for 15. Low reps builds the tendon and give density. Also 3 days a week maximum, sometimes 2
I’m 61 and have found recently after 2nd shoulder surgery in Feb I’ve lost strength and gained weight (maybe low T) not sure, my question do you suggest doing the hi rep set at end or first set, appreciate your or any responses.
Doing it at the beginning would be too taxing on the muscle. If you’re adding the high rep set in to your workout it should be the last set in my opinion. Thanks for tuning in
I workout in my basement alone so I have to be careful when lifting and I am an endurance athlete anyway. Not looking to get any bigger but to keep fit as I get older. Just mix it up and be consistent. That’s the key, anything you do will be beneficial
Thanks for sharing!
I’m 60.75 yrs, and strive to do stupid crap all the time. Try to max rep, while maintaining proper mechanics/form. Over a dozen orthopedic surgeries, and I have to do anything, absolutely proper, or the little guy that lives throughout my body(carrying his ice pick), will assure that I don’t 4get. I will do tons of reps, and then periodically load up, and see how much I can actually do. Doing both, I found it a tad safer to get to failure on reps, versus weight. Did 61 60 lb preacher curls the other day. Wish I would’ve been a bit more careful, and knowledgeable when I was younger. Wish I didn’t spend a career sacrificing my body/health for a job. Wish I was in half as good a shape (physically), at half my age. Might have half the pain issues? The benefit of being old, and chasing the dream of being pain free? You get in great shape……….😳😬😜🙏🤙💪💪
Very interesting,, i think that this will fit well with my push pull leg system im currently doing 💪
Perfect!
I used to be very skinny from running! Racing! I had to give up running! From arthritis in my hip! I still go walking to get around 10’000 or steps! I’m a working on it!
Thanks for sharing!!
I am 62 yr old Vet. At age 50 I was hired to work in a civilian emergency Dept as a Physician Assistant. Up to 5he age of 50 I was very active with combinations of weekly cardio work outs and weight training. Upon retiring from the military I was a lean, strong with very good muscle tone at 205 lbs. Since working in the civilian sector and now being completely retired I am down to 185 lbs with obvious muscle atrophy from lack of working out and natural aging. I hate this. Upon turning 62 this spring I decided to get back into physical shape. My question to you is what are your thoughts on three to four day compound exercise workouts. I have been using this method now since April and am finding greater strength and a slight increase in muscle tone. I also walk 5 k per day with my wife and our large dog, as well as 20 minutes of cardio skipping with a weighted rope. I consider myself and educated intermediate weight room visiter who has used form over heavy weights and never had any aspirations to become bulked up as it adversely effected my cardio. I appreciate your knowledge and am new to your channel.
Welcome aboard & thank you for your service
I'll try it. Why not? At minimum it will clear some lactic a I'd with the blood flow. Don't see a down side
Thanks for watching
I'll try it as well. Can't hurt.
I’ll be 56 next Wednesday! I go between heavy to light weights! I ht been increasing my push-ups everyday! I want that lean look! I feel I wasn’t enough calories ! Enough protein! I’m seeing some improvement on my chest! I lift weights everyday! I lift around 2 to 3 sets!
Happy early birthday! Thanks for tuning in
pick your workout weight lets say a weight for 10 reps do 2-3 or more sets after last set cut weight in half and go for 25 reps and don't for get POF training
It's the definition of dropsets, but without the short rest. I made awesome gains using this technique
Good stuff
If you want muscle definition, do more reps with lower weight. So doing a 100 reps with 5lbs will result in more defined muscles.
The strongest man I have ever met did 5 sets of 35 with high weight. I used to bench 315 lbs 35 times for 5 reps.
So while I was able to get very strong, I did not look very pretty. I definitely need to do something different, not sure what it is. I have been trying one set to failure.
100 reps with 5 lbs will only leave you tired, not my suggestion. Thanks for watching
Diet=definition not high reps. That was an old saw from 50 years ago about high reps long ago proven incorrect.
@w.adammandelbaum1805 you’re correct, high reps does not equal better toning. It’s only a muscle endurance exercise
Vince Gironda was a proponent of doing a pump set after the normal routine. That isn't really anything new. I have done it myself.
If this is the case, then it sounds like to me it may be a great idea and very beneficial to maybe reduce your weight on your last set of every group workout, in other words, on my chest/tricep day, I do 3 sets of regular bench press, 3 sets of incline bench press, 3 sets of decline bench press, 6 sets of dumbbell bench press/flies so maybe I change it up to where I do 2 sets at regular 8-15 reps then decrease the load on the last set of each group and raise the reps to 20-35 reps instead of just one set of the entire workout. Things that make you go MMmmmmm.....
Anything is worth a try!
I've noticed that celebrity 66 year old Dolph Lundgren does 4 x 12 routines to failure. That seems to work for me, even though my weightlifting is only to support my swimming, cycling, and hiking sports.
The problem that I see with this study is that it compares apples to oranges. The second group had one additional set after every exercise therefore they overall had more sets performed during the week. What should have been done is to add one additional low rep (5) set to the first group and then compare it.
Thanks for watching
I typically do drop sets, today was shoulder day so my workout for that was as follows
DB Side Laterals "Straight arm + 3 count negative & positive":
3 Sets
10-15 on the first + 3 Drops
Lying Rear Delt Flys "Pronated grip":
3 Sets
20 reps + 3 Drops
Dumbbell Front Raise
3 Sets
15 reps + 3 Drops
Dumbbell Incline High Row
3 Sets
15-20 reps + 3 Drops
Rotations of Arnold Presses:
3 Sets
15-20 reps + 3 Drops
My body type is ectomorph and currently recovering from long term illness, so have been pushing my body pretty hard.
Turn 54 this year
Good work!
What % of the working weight do you perform for the high rep set?
Whatever it takes to accomplish that rep count after 4 other sets have been completed. Whatever it is it’ll be very low
This sounds similar to the principles behind the Powerbuilding Training system.
Is this at the end of your workout or at the last set of each exercise?
End of each exercise. Example: last set of DB Presses, last set of bicep curls etc.
You willthear from me, in one calender month, i wwill let you know 🏴✌️
Isn’t this just what we’ve always referred to as a ‘finisher’ set, just to fatigue the muscle at the end? It’s good advice, but not so sure it’s revolutionary.
Thanks for watching
They used genetically asian men or genetically European me? Or was it a carefully considered mix, all on the same diet?
🤷🏻♂️ thanks for tuning in
Couldn't that be because of extra volume 🤔
Mix it up. Confuse the muscle.
@johnryder8464 🎯🎯💯💯
More than one way to Rome.
I am fit at 60,,,,,,,, Main supplements? Shilajit,, Creatine, nos pre-wprkout,,,,,, stronger and more endurance than any time in my life! It is always fun to watch young bucks at the gym struggle to do a few pull ups and then step in after them and blow their minds. Guys!! Shilajit is awesome!!!!!!!!
Thanks for sharing
Will give it a try!! 5:41