Monday is known as the world day of breast training. Celebrate this day with fireworks from the final exercises and get explosive muscle growth!
Author: Bill Geiger
I recommend to decorate with fireworks every workout. How to do it? Due to the ruthless stimulation of muscle pumping in the end of the training session for a specific target group. The veins swell, blood boils, and the set is not yet complete. Muscles burn. Reward? Explosive muscle growth!
I will share three favorite final exercises, but you can easily come up with your own: combine single-joint movements with high-intensity training techniques that allow you to extend the set after failure. Do not be afraid to experiment; in my chest finisher different options are used in each of the four approaches.
Ready? Ignite the wick!
1. Triceps: rest-pause and drop-sets for 10 minutes
The triceps are a small muscle group, so I train them twice within a single split. But on the day of training the chest or shoulders, when the triceps are already tired of heavy presses, they do not need so much. In fact, one single exercise is enough.
Here we will unbend our hands on the top block – an exercise that is not objectionable, is it? Really effective it makes combining recreation-pause with drop-sets, plus continuous work for 10 minutes. Start with a weight that allows you to technically perform 12 repetitions, and none more. If you do not know exactly what is the weight, adjust the load in the first approaches to determine. All right, if at first you will make a mistake in the smaller side. Believe me, in the end you will still win!
First set the timer to 10 minutes and do 12 repetitions. Then relax between the approaches 20 seconds and repeat the exercise. This pace ensures that between sets you are only partially restored.
As fatigue accumulates in the hands, the counter of repetitions creeps down. When it reaches the 8 digit, reduce the working weight by one position in the cargo stack. This will allow you to unscrew the counter for a while, but soon it will again rush down. Continue to work in the same manner for all 10 minutes. Never rest more than 20 seconds, and you will feel the most powerful pump in your triceps!
2. Thoracic muscles: partial repetition
The butterfly simulator is a fairly ordinary exercise, but with the help of various tricks it can be turned into a devilish tool for explosive pumping.
This finisher is aimed at the internal parts of the pectoral muscles. Each of the four approaches is built in its own way and differs from the others, but the final result is the strongest pumping in your life.
Why do we use this simulator? Because this is not a press, there is no triceps involvement, and the front deltas are practically not included. In this case, you can still work with a decent amplitude, especially if you take a position in which the shoulders and elbows will be bent at an angle of 90 degrees. Just do not let elbows slide down when you're tired. Keep them up!
Seth 1. Select the weight with which you barely get to 12 repetitions. You will use it in all approaches. (The greater weight will let you down in late sets, believe). Determine if the weight is chosen correctly, you can already in the first set, when you will perform a standard motion with a full amplitude. Correct the load in subsequent approaches if it is too light or heavy.
Seth 2. With the same working weight, perform 10 repetitions, keeping the peak contraction for a second. Not a shortened "second bodybuilder", but a full second! You must use controlled movement and be able to stop it. This approach is slightly more difficult than the first, so the number of repetitions can vary.
Seth 3. To replace the approaches with full amplitude comes a set in which you perform 1 repetition with a quarter. After a full cut, do not go back, and spread your arms about 45 cm – no wider! – and do a partial repetition before returning to the starting position. This is one repetition, and 10 must be done. The last will be the heaviest.
Seth 4. Do 10 regular repetitions, then go to partial repetitions in the upper phase of the range of motion. Do as many partial repetitions as you can: 10, 15, 20, 25, it does not matter. Just continue as long as you have the strength. Use the help of a partner, raise the speed or even add momentum, just go ahead! And when the forces leave you, release the handles and enjoy the "pleasant pain" for which we have all started.
You probably know the concept of a down-to-the-rack, which is essentially a multiphase drop-set with dumbbells, when each next pair is slightly lighter than the previous one. The strategy allows you to make several attempts to reach a muscle failure in one approach, which means that it is ideal for completing a training session, since you will not have any left at the end of the approach.
The traditional down-to-rack scheme involves the use of dumbbells, which is not always reasonable in conditions of a crowded gym. Moreover, if you have conscientiously trained, by that time your deltas should be very tired, which will negatively affect the technique of performing exercises with free weight.
That's why this strategy is better suited for putting your hand to the side on the lower block. This exercise is aimed at medium deltas, but the technique itself can be adapted for other deltoid muscle departments. On different training days, you can do the raising of hands in a butterfly simulator or lifting your hands in front of you in a rope simulator. Choose what you want, I prefer the options for two hands at once, which save time.
Seth 1. Begin with a twelve-repeated maximum (that is, with 12PM for already tired muscles in training). Do as many repetitions as you can, then quickly lose weight by about 25% and again put it all to life. When you reach a muscle failure, move away from the simulator and raise your hands over your head for one full minute, and not a second less. Watch the time!
Seth 2. All in the same way as in the first set, only you add one more drop-set. Now you have three working segments. And do not forget to raise your hands up for a whole minute.
Seth 3. As you guessed, another drop-set is added. By this point, the middle deltas must burn in flames. You have four working segments, and let's not forget to raise your hands as high as 60 seconds. Your deltas will be completely exhausted; there were moments when after such an assault I wanted to cut off my hands. They were just hanging helplessly along the trunk. This condition should be the goal of your training!
All three enchanting finishers start with basic movements, but then become more complex and turn into monsters that can ignite a fire. A great way to finish training with bright fireworks!