Set extensions?

Baron said:
So instead of doing 3 traditional sets of dumbbell bicep curls, what you do is a single standard set of 8 -12 reps with a weight that you would struggle with on the last couple reps. Then after that set, sit the dumbbells down and wait 10 - 15 seconds, which goes really fast. Then pick the dumbells back up and do another set, which may only be half to a third as many reps as you just did. And after that's over, repeat that process once more. On that third set, you may only be able to grind a couple of reps, but you'll feel the burn like crazy and will feel like you really created a deeper level of muscle breakdown, and you did it in literally one fifth of the time it would have taken to do 3 traditional sets with longer rest periods between each set.
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I tried this last night for chest and triceps.
1- Holy shit
2- 15 seconds goes by very very quickly when your muscles are burning and you’re trying to fill your lungs.
3- I gave myself some extra time on a few different exercises. Being it was my first time I erred on the side of caution so I didn’t injure anything. Getting older and wiser lol.
4- looking forward to doing it today with different muscle groups!
 
Clubber Lang said:
I tried this last night for chest and triceps.
1- Holy shit
2- 15 seconds goes by very very quickly when your muscles are burning and you’re trying to fill your lungs.
3- I gave myself some extra time on a few different exercises. Being it was my first time I erred on the side of caution so I didn’t injure anything. Getting older and wiser lol.
4- looking forward to doing it today with different muscle groups!
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If you go fully and completely all out on each set and drop set, I'd be curious to know if it has a cumulative overtraining effect over time. I'm not saying it will, but I'd be curious to know for comparative purposes. Please keep us posted.
 
Baron said:
Funny you mentioned that because I was going to crank it up a notch today with one of the techniques I enjoy using the most.

The theory behind what I'm going to explain is simple. The only reps that matter in a set are the last ones you struggle with. That's where the growth comes from.

So instead of doing 3 traditional sets of dumbbell bicep curls, what you do is a single standard set of 8 -12 reps with a weight that you would struggle with on the last couple reps. Then after that set, sit the dumbbells down and wait 10 - 15 seconds, which goes really fast. Then pick the dumbells back up and do another set, which may only be half to a third as many reps as you just did. And after that's over, repeat that process once more. On that third set, you may only be able to grind a couple of reps, but you'll feel the burn like crazy and will feel like you really created a deeper level of muscle breakdown, and you did it in literally one fifth of the time it would have taken to do 3 traditional sets with longer rest periods between each set.

This same technique can be used with every exercise.
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I did something similar this morning while benching.
Bench 8 reps, wait 15 seconds and do 10 perfect form push-ups, wait 15 seconds and bench again 8 reps.
Wait 30 seconds and do 10 more push ups, wait 30 seconds and bench again. Down to 6 reps.
Wait one minute, do 10 more push ups, wait one minute, bench again 4 good reps.
Very difficult and I'll say the pump was fantastic. Struck a pose in the mirror when I got home and looked marvelous. Well, marvelous for me.
One caveat, I was benching with a Smith Machine as I did not have a spotter, and didn't want to fail and crash, which seems much more probable trying this method.
 
Baron said:
Funny you mentioned that because I was going to crank it up a notch today with one of the techniques I enjoy using the most.

The theory behind what I'm going to explain is simple. The only reps that matter in a set are the last ones you struggle with. That's where the growth comes from.

So instead of doing 3 traditional sets of dumbbell bicep curls, what you do is a single standard set of 8 -12 reps with a weight that you would struggle with on the last couple reps. Then after that set, sit the dumbbells down and wait 10 - 15 seconds, which goes really fast. Then pick the dumbells back up and do another set, which may only be half to a third as many reps as you just did. And after that's over, repeat that process once more. On that third set, you may only be able to grind a couple of reps, but you'll feel the burn like crazy and will feel like you really created a deeper level of muscle breakdown, and you did it in literally one fifth of the time it would have taken to do 3 traditional sets with longer rest periods between each set.

This same technique can be used with every exercise.
More...

Going to try this as I have been pressed for time lately and can hit the dumbbells...
 
CaptainObvious said:
I did something similar this morning while benching.
Bench 8 reps, wait 15 seconds and do 10 perfect form push-ups, wait 15 seconds and bench again 8 reps.
Wait 30 seconds and do 10 more push ups, wait 30 seconds and bench again. Down to 6 reps.
Wait one minute, do 10 more push ups, wait one minute, bench again 4 good reps.
Very difficult and I'll say the pump was fantastic. Struck a pose in the mirror when I got home and looked marvelous. Well, marvelous for me.
One caveat, I was benching with a Smith Machine as I did not have a spotter, and didn't want to fail and crash, which seems much more probable trying this method.
More...
What level of intensity did you do (i.e., failure, repetition maximum, etc.)?
 
Frederick Foresight said:
What level of intensity did you do (i.e., failure, repetition maximum, etc.)?
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Push ups were not to failure, just what I felt I could repeat for all sets. Not having done this before it was kind of an experiment. I probably could have started with 20 push ups and then see what happens.
Bench was to failure of good reps each time which is why I used a Smith machine.
 
Frederick Foresight said:
If you go fully and completely all out on each set and drop set, I'd be curious to know if it has a cumulative overtraining effect over time. I'm not saying it will, but I'd be curious to know for comparative purposes. Please keep us posted.
More...
OK. I'm about 3 weeks in on the "Baron speed workout" (trademarked) :D

I have to say, it is a great change of pace workout or if you are pressed for time and want to get a good burn.
I'm still on the fence if you can grow with this type of workout. You can definitely maintain, but if you are a seasoned trainer, I'm not sure if you lift heavy enough to bulk.

Maybe Baron can add something to this, as 3 weeks isn't enough time for me to make a proper judgement.

Overall though I love the workout :thumbsup:
 
Clubber Lang said:
OK. I'm about 3 weeks in on the "Baron speed workout" (trademarked) :D

I have to say, it is a great change of pace workout or if you are pressed for time and want to get a good burn.
I'm still on the fence if you can grow with this type of workout. You can definitely maintain, but if you are a seasoned trainer, I'm not sure if you lift heavy enough to bulk.

Maybe Baron can add something to this, as 3 weeks isn't enough time for me to make a proper judgement.

Overall though I love the workout :thumbsup:
More...
Just to get a better understanding of your workout, could you please answer these questions:

  1. How many sets do you do per workout, excluding the drop sets?
  2. How many drop sets do you do for each exercise?
  3. How many times a week do you work out?
  4. Do you do a split routine or a whole body routine?
  5. Do you take each set, including the drop sets, to failure?
 
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