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7/25/2019 Extended Sets for Pain
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Extended Sets for Painby TC Luoma | 09/08/10
Tags: Bodybuilding
I like to hurt.
Let me clarify that. I don't like hurting eole! I like to feel ain after a
"et.
Call i" "ychological# hell! call it pathological .
$or %hate&er rea"on! feeling an inten"e burn or craming in my mu"cle"
i" the re"idue of hard %ork. It'" like a badge of honor that "tand" in "tark
contra"t to the guy" on either "ide of me in the gym %ho ca"ually do
their "ingle "et of 8 or 10 re" %ithout "o much a" breaking a grimace or
"outing a bead of "%eat.
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u"" boy".
(" "uch! I lo&e thro%ing the occa"ional e)tended "et into my %orkout.
$or the uninitiated! e)tended "et" are "et" %here you continue to do
more %ork once you'&e reached failure in %hate&er mo&ement you're
doing at the time.
There are "e&eral %ay" to do thi"*
1. +ou can reduce the amount of %eight and kee uming ,thecon&entional dro "et-.
. +ou can do half or uarter re" at the end of a regular "et ,o"t
fatigue artial"-.. +ou can hold the %eight in lace in the contracted o"ition for a"
long a" you can at the end of a "et ,o"tfatigue i"ometric"-.2. +ou can reduce the amount of %eight and continue reing out
,dro "et"-.3. Taking a &ery "hort re"t and continuing the "et %ith the "ame
%eight ,re"tau"e-.
Trouble i"! tho"e method" are 456I7! at lea"t to me.
I refer t%o other method" that I think are more "timulating! mentally
(7 hy"ically*
They're called :echanical ro ;et" and <o"t$atigue Tri "et".
:echanical ro ;et" al"o in&ol&e doing more re" once you hit failure!
only rather than reducing the %eight! you "imly make "mall ad=u"tment"
in the e)ecution of the mo&ement that allo% you to kee on going.
(" an e)amle! in the follo%ing triad of bice" e)erci"e"* 6e&er"e gri
curl"! >regular> gri curl"! and hammer curl"! the re&er"e gri one" are
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the harde"t! follo%ed in relati&e ea"e of e)ecution by >regular> gri curl"
and then hammer curl".
If you re out doing re&er"e curl"! you'll be able to continue doing more
re" by "imly rotating your %ri"t" and doing con&entional curl". hen
you re out u"ing con&entional curl"! you "hould be able to eke out a fe%
more re" by rotating your %ri"t" and doing hammergri curl".
?a"y but oh"o hard.
<o"t$atigue Tri ;et" in&ol&e doing a "econd and a third e)erci"e for the
"ame mu"cle or mu"cle grou %ithout taking any re"t.
(gain! ea"y but oh"o hard.
The "cience behind them i" "imly thi"* the more mu"cle fiber" you can
e)hau"t! the more mu"cle you can gro%.
The otential dra%back@ +ou can ea"ily do too much %ork and
comromi"e reco&ery. 5f cour"e! that %on't be a roblem if you u"ethem =udiciou"ly# I'd "ay no more than three or four "et" of an e)tended
"et e)erci"e er body art.
hether you %ant to regularly incororate them into your %orkout"! or
occa"ionally u"e one to uni"h your mi"erable "elf for "in" again"t man!
nature! or od! here are "ome of my fa&orite".
I aroriated many from Chri"tian Thibaudeau! "ome from Charle"
<oliuin! and one from r. Clay Ayght. I dreamed u the other" during
lonely e&ening" "ent in my backyard gym.
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6emember! mo&e from &ariation to &ariation %ithin the "et %ithout taking
any re"t! but re"t about minute" inbet%een "et".
ShouldersMechanical Drop Set 1
1. ;tanding :ilitary re"" ,no leg dri&e- 810 re"
. <u"h re"" ,u"e a little leg dri&e- "ame %eight# a" many re" a" you
can
. <u"h Berk ,u"e a o%erful leg dri&e- "ame %eight# a" many re" a"
you can
Mechanical Drop Set 2
1. umbbell Lateral 6ai"e 810 re"
. umbbell $ront 6ai"e "ame %eight# a" many re" a" you can
. umbbell right 6o% "ame %eight# a" many re" a" you can
Mechanical Drop Set 3
1. umbbell $ront 6ai"e 810 re"
. Lateral 6ai"e "ame %eight# a" many re" a" you can
. umbbell <re"" "ame %eight# a" many re" a" you can
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Post atigue Tri Set 1
1. right 4arbell 6o% 101 re"
. umbbell Lateral 6ai"e 810 re"
. 4ehindthe7eck 4arbell <re"" ,u"ing the "ame barbell you did for
uright ro%"- (" many re" a" o""ible
7ote* yeah! yeah! both uright ro%" and behindtheneck re""e" are
"hunned by "ome e)erci"e "eciali"t"! but gi&en the re range" %e're
talking about here ,relati&ely high-! you'll be u"ing a %eight that mo"t
likely %on't harm you! unle"" you already ha&e kno%n "houlder
roblem".
!hestMechanical Drop Set 1
1. Aigh Incline 4ench umbbell <re"" 810 re"
. Lo% Incline 4ench umbbell <re"" "ame %eight# a" many re" a" you
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can
. $lat 4ench umbbell <re"" "ame %eight# a" many re" a" you can
Mechanical Drop Set 2
1. Aigh Incline 4ench Cable $ly ,"econd ad=u"table in on bench- 810
re"
. Lo% Incline 4ench Cable $ly ,fir"t ad=u"table in on bench- "ame
%eight# a" many re" a" you can
. $lat 4ench Cable $ly "ame %eight# a" many re" a" you can
"uad or "uad Do#inant Mo$e#entsMechanical Drop Set 1
1. $ront ;uat 810 re"
. Clo"e;tance ,hi %idth- 4ack ;uat "ame %eight# a" many re" a"
you can
. ide;tance 4ack ;uat "ame %eight# a" many re" a" you can
Mechanical Drop Set 2
1. ;hort;te Lunge %ith dumbbell" at "ide 810 re"
. Long ;te Lunge %ith dumbbell" at "ide "ame %eight# a" many re"
a" you can
. umbbell ;uat "ame %eight# a" many re" a" you can
Mechanical Drop Set 3
1. ;ingleLeg ?)ten"ion 810 re" er leg
. /1 Leg ?)ten"ion ,u %ith t%o leg"! do%n %ith one leg in 3 "econd"-
"ame %eight# a" many re" a" you can
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. Leg ?)ten"ion ,both feet u and do%n- "ame %eight# a" many re" a"
you can
%a#strings or %ip Do#inant Mo$e#ents
Mechanical Drop Set 1
1. ;natchri eadlift 810 re"
. 6omanian eadlift "ame %eight# a" many re" a" you can
. ;umo eadlift "ame %eight# a" many re" a" you can
Mechanical Drop Set 2
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1. ;ingleLeg Curl 810 re" er leg
. /1 Leg Curl ,u %ith t%o leg"! do%n %ith one leg in 3 "econd"- "ame
%eight# a" many re" a" you can
. Leg Curl ,both feet u and do%n- "ame %eight# a" many re" a" youcan
Mechanical Drop Set 3
1. ;iffie Lunge" ,lunge" on the ti" of your toe" at all time"- 810 re"
. ;hort ;te Lunge "ame %eight# a" many re" a" you can
. Long ;te Lunge "ame %eight# a" many re" a" you can
BicepsMechanical Drop Set 1
1. ;tee (ngle <reacher Curl 810 re"
. 23egree <reacher Curl "ame %eight# a" many re" a" you can
. ;tanding 4arbell Curl "ame %eight# a" many re" a" you can
Mechanical Drop Set 2
1. 6e&er"e ri umbbell Curl ,both arm" at the "ame time- 810 re"
. 6egular ri umbbell Curl ,both arm" at the "ame time- "ame
%eight# a" many re" a" you can
. Aammer ri umbbell Curl ,both arm" at the "ame time- "ame
%eight# a" many re" a" you can
TricepsMechanical Drop Set 1
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1. ;uer Clo"eri 4ench ,8>- 810 re"
. Clo"eri 4ench ,12>- "ame %eight# a" many re" a" you can
. 7ormal ri 4ench ,2>- "ame %eight# a" many re" a" you can
Post atigue Tri Set 1
1. 6e&er"e ri Cable <u"hdo%n ,on lat ulldo%n machine- 810 re"
. >6egular> ri Cable <u"hdo%n 810 re"
. 5&erhead 6oe ?)ten"ion ,remo&e bar from ulldo%n machine and
relace %ith roe- 810 re"
7ote* Lo%er %eight" a" nece""ary to achie&e re goal".
Bac&Mechanical Drop Set 1
1. 4ent5&er 4arbell 6o%ing tor"o arallel to the floor 810 re"
. 4ent5&er 4arbell 6o%ing tor"o 23 degree" "ame %eight# a" many
re" a" you can
. 4ent5&er 4arbell 6o%ing "light cheat "ame %eight# a" many re" a"
you can
Mechanical Drop Set 2
1. ideri Lat <ulldo%n ,alm" a%ay from you- 810 re"
. :ediumri Lat <ulldo%n ,alm" a%ay from you- "ame %eight# a"
many re" a" you can. Clo"eri Lat <ulldo%n ,alm" to%ard you- "ame %eight# a" many
re" a" you can
Post atigue Tri Set 1 '
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1. 6e&er"eri <endley 4arbell 6o% ,u"e a narro% gri! allo% barbell to
touch ground on each re- D8 re"
. 6egularri <endley 4arbell 6o% ,u"e a %ide gri! allo% barbell to
touch ground on each re- "ame %eight# a" many re" a" o""ible. Aammerri umbbell 6o% D8 re"
E 4e reared to be "ucking %ind after thi" one.
ot any fa&orite :echanical ro ;et" or <o"t $atigue Tri ;et" of your
o%n@ I %ant to kno% about themF Aurt me! please.