Do each exercise in each workout consecutively, the only rest being the time it takes to move to the next exercise. When you complete the last exercise, you have completed one giant set. Do 3-4 of these giant sets Opens a New Window. per workout.
Extended Set Squats
This technique is a way to extend a typical set (i.e. complete more total reps) by moving from the hardest version of an exercise to an easier version. For example Opens a New Window. , front squats are harder than back squats, the same way close-stance squats are harder than wide-stance squats. So one way to extend a set of squats is by starting with close stance front squats, then moving to wide stance front squats, then racking the weight and immediately moving to close-stance back squats and then finishing with wide-stance back squats—that's one extended set.
This essentially makes the weight easier to lift on each successive position change Opens a New Window. , allowing you to continue doing more total reps per set. Not only does this allow one to train with more intensity Opens a New Window. , but the change in body position Opens a New Window. increases the number of muscle fibers targeted in each specific muscle group.
To do an extended set of squats first choose a weight that normally limits you to 4-5 reps on the close-stance front squat (even though you will attempt no more than 3-4 reps). For each change in exercise movement for that extended set you will attempt 3-4 reps. Do not do more than four reps on any exercise except the final movement of the extended set. You can work to failure Opens a New Window. on the last exercise of all extended sets. Since you will do four exercise changes per extended set on the squat, you will sum up a total of about 12-16 reps. So in essence, you are using a weight on each different squat movement that is best for strength gains, but at the end of the extended set the total reps that the muscle group has performed fall in the range that is best for muscle growth and getting ripped. Rest between extended sets Opens a New Window. for 3-4 minutes. Perform between 3-4 sets for each extended set.
This is an extremely advanced training technique because it involves heavy weight with very little rest.
5-10-20 Training is a method that has you perform three sets per exercise with specific reps performed Opens a New Window. on each set. The first set is done for just five reps. This is a good rep range for boosting muscle strength. The second set is done for 10 reps. This is the ideal rep range for building muscle mass. The last set is done for 20 reps. This rep range enhances muscle endurance and can help to drop body fat.
Combining all three of these rep ranges gives you a program that trains the muscles in every aspect necessary to get them big, lean Opens a New Window. , and strong.
Speed Sets Training Opens a New Window. is a system where you change the speed of the reps within the set. You will do 15 reps per set. The first five reps are done at a very fast and explosive pace (less than 1 second). The next five reps (reps 6-10) are done very slow (5 seconds on the positive and 5 seconds on the negative). The last five reps are done at a normal pace (or roughly 1-2 seconds on both the positive and the negative). Because of the intensity Opens a New Window. of this regimen, you'll pick a weight that you could normally do 20-25 reps with.
By combining fast reps, slow reps Opens a New Window. and normal reps into each set, your benefits are three-fold: you reap increases in strength and mass and decrease body fat.
The fast reps, like all explosive moves, build power Opens a New Window. , or the ability to generate strength very quickly. Speedy reps also enlist the growth-prone fast-twitch fibers. The slow reps build strength by keeping muscles under tension for a longer period of time. The longer they have to support the weight, the more damaged they get, and hence the more muscle they will develop. And ending each set with the normal reps serves to increase muscular endurance. Because you're doing 15 reps nonstop over a number of sets, you'll also get a bit of a cardio workout in and burn bodyfat.
This is an advanced method of training Opens a New Window. that will challenge Opens a New Window. the leg muscles in three different ranges of motion Opens a New Window. within a single set. Its name comes from the total number of reps per set you perform with this training technique. In each set, you do a total of 21 reps, but as three separate sets of seven reps. You may have used this technique before on curls.
You do seven reps through the first half of the range of motion, seven reps through the second half, then seven reps through the full range of motion. Using the leg curl as an example, you start with your legs fully extended with your ankles beneath the ankle pads. First you curl the weight up seven times only to the point where your leg