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



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.



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


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



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



can

. $lat 4ench umbbell <re"" "ame %eight# a" many re" a" you can


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


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


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



. 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


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




1. ;ingleLeg Curl 810 re" er leg

. /1 Leg Curl ,u %ith t%o leg"! do%n %ith one leg in 3 "econd"- "ame


. Leg Curl ,both feet u and do%n- "ame %eight# a" many re" a" youcan


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


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


. Aammer ri umbbell Curl ,both arm" at the "ame time- "ame


TricepsMechanical Drop Set 1



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


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 '



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.

extended sets for pain

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