Set Extenders
Posted: Tue Feb 24, 2009 6:56 am
One very effective way of amplifying gains in the Feast Phase is what I call set extenders.
Typically, these are used when using a lower volume, HIT style program of 1 work set for an all out maximal effort for 4-6 reps. Let's take the seated cable row as an example.
At the conclusion of rep #6, you can no longer complete a full rep in good form. However, this doesn't mean the muscle has been completely exhausted. A better approach may be to continue to row the weight for the first third of the movement, gutting out another 8-10 reps until failing in that, more limited range of motion.
Using this method gets around one of the great conundrums of Heavy Duty/High Intensity type training: your size gains never seem to keep pace with your strength gains. This is primarily a function of the low time under tension experienced when lifting in the 4-6 rep range. Doing so maximally taxes your nervous system, but a time under tension of just 20 seconds yields far less muscle growth than one lasting 40 - 60 seconds.
Bonus: If using this with a stretch position movement like the seated cable row, you maximally stimulate the PI3K pathway I discuss in The Blueprint.
Typically, these are used when using a lower volume, HIT style program of 1 work set for an all out maximal effort for 4-6 reps. Let's take the seated cable row as an example.
At the conclusion of rep #6, you can no longer complete a full rep in good form. However, this doesn't mean the muscle has been completely exhausted. A better approach may be to continue to row the weight for the first third of the movement, gutting out another 8-10 reps until failing in that, more limited range of motion.
Using this method gets around one of the great conundrums of Heavy Duty/High Intensity type training: your size gains never seem to keep pace with your strength gains. This is primarily a function of the low time under tension experienced when lifting in the 4-6 rep range. Doing so maximally taxes your nervous system, but a time under tension of just 20 seconds yields far less muscle growth than one lasting 40 - 60 seconds.
Bonus: If using this with a stretch position movement like the seated cable row, you maximally stimulate the PI3K pathway I discuss in The Blueprint.