Talk about giant sets. These are hard! Giant sets are like super sets, but you have to perform more than three exercises in a row. I believe this one is a little bit too heavy. I prefer tri-sets above this one, but one of my training partners made good progress with giant sets, so give it a try.
Hot stuff! For example: you are training your legs, with pre-exhaust sets you first perform an isolation exercise, let's say the leg extensions. After you have done that exercise you perform a compound exercise, like the squat!!!! Prepare to burn...
When you are performing a set and you can not do another rep, pop some weight off and continue your set untill you can not get another rep pop some more weight off, and pump some more. Prepare to be sore the next day ;-)
Do you reps strictly untill you can not do any more reps, than use other muscles to complete the reps, this is not recommend with all exercises, especially not with exercises like squats and deadlifts. You could use it with Standing Biceps Curls.
I got this one from Arnold's Encyclopedia. You will need a training partner for this one. First you go yourself, you don't count reps, just go to failure. Than handle the bar over to your training partner, he will just do the same like you, till failure.
Than you go again, than your partner, than you again, than your partner, than you again, untill you are to tired to perform the excercise. Like Arnold said: "The point of this technique is that you go when it's your turn, ready or not, no matter how tired you are getting."
You rest some seconds between reps in a set, while you do this you can push out another few reps. I recommend you use this method in the middle of your set, than you rest for 15 seconds, than finish your set and if possible push out some more reps!!
Super-sets are doing two exercises in a row without resting. The exercises are not always related to the same muscle group. Super-sets is a good method because you can do them with almost every exercise.
One of the best methods to grow! You start with higher reps and lower weight, every set you lower the reps and heigher the weight. I always use the following routine: 14 reps (warming up) 10-12 reps 8-10 reps 6-8 reps 6 reps ( at the end of the last set you might need some help of your training partner). You can use this method with every almost every exercise.
This is a very good method. I think the best time to do this is at the end of your biceps training. To do 21s you must first do seven half reps (the 'down' part), followed by another seven half reps (the 'up' part), followed by seven complete reps. The best exercise for this method is the Sitting Biceps Curl.
This method worked the best for me. They are based on super-sets. I had a very weak point in my shoulders, but by using tri-sets my shoulders grow like hell. Tri-sets are three sets in a row without resting between the sets, this might be difficult at the beginning, but you will get used to it. You can also do tree sets with different excercises in a row. An example (this is are the exercises I did to blast my shoulders):
Front Raises - 1 x 10
Lateral Raises - 1 x 10
Bent-Over Raises - 1 x 10
Try to does this tri-set two or three times.
Another good example for your triceps:
Tricep Pressdowns - 1 x 10
Lying Tricep Extensions - 1 x 10
Rope Pulldowns - 1 x 10
Good luck with the methods, you'll need it!!
Greetings,
Dominique Groosman
dominique_groosman@hotmail.com
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