If you’re looking for a growth spurt, this technique from Strength Coach Big Jim Flanagan has been packing the muscle onto trainees in his studio.

Before your usual set of an exercise, load up the machine/ bar with your 1rm, then after the positive part of the rep, perform the negative taking as close as you can to a full 60 seconds.

Then without resting, immediately half the weight and perform your usual set of the same exercise until failure.

This is very intense, which is why it works so well, so stick with doing this in no more than 6 exercises and no more than once per week.

What’s your favourite way to make your sets harder?

    ^top

There can't be many exercises you could actually do this on though? Bench, pull up, squat? ...

    ^top

Surely you could do it on any exercise apart fro deadlifts perhaps, I dont see why not?

Richy

    ^top

It wont work on all, you're right, you'll have to choose carefully!

I've used it before on:

- Chin Up
- Dip
- Chest Press
- Shoulder Press
- Leg Press
- Leg Extension
- Leg Curl
- Bicep curl
- Tricep Press
- Tricep Pushdown
- Machine Pullover
- Lat Pulldown (will work with all grips)
- Lateral Raise
- Chest Flye (Machine, wouldn't reccomend it with Dumbbells)
- Machine Crunch

And there's likely a few more, but those were off the top of my head.

If there's any you're not sure about, let me know before you give it a try and I'll give you an opinion.

Anthony

    ^top

I do somethign similar with the shoulder press, though I'm going to be maxing out the weights on the machine soon :S

    ^top

Another point is it works very well for bodypart specialisations if you have a particular part that needs a strength or size boost. Doing this for 1 or two exercises will also mean you could get away with it productively a bit more frequently.

Anthony

    ^top

Drink copious amounts of alcohol before a session.

    ^top

Whats 1rm? Does this apply to people on a calorie deficit?

    ^top

1 rep max.

The amount of weight you could lift properly for 1 rep.

    ^top

Cheers Shuts, probably a newbie stupid question.
I have never tried to find what my 1rm is for any exercise.
Why would you? Except for specific things like this!

    ^top