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1/9/2015 4:54:17 PM - Derrick
Mark,

Well, it's me again. I feel like people don't know what a source of knowledge your training can be. I feel like I'm the one who is always asking you questions. Anyway, hope everyone catches on to your log and your workouts. I'm always telling my 'bro buddies' to check out your workout log on here. Anyway, back to my question...

What do you feel is the hardest form of extended tension training that you currently do? How would you rank them, and what considerations do you make when placing them in your workout? For example:

1. Rest Pause
2. Triple Drop Sets
3. 1.5 rep sets

Obviously this isn't a real list, but just wondered what maybe your top 3-5 were, how you'd rank them, and how you determine when your body is ready to handle them. Thanks again for all you do!

Hi Derrick,

Thanks for spreading the word on my training log! I enjoy getting questions, so don't ever feel like you're a nuisance.

Extended sets are probably one of the best ways to kick hypertrophy into high gear...assuming your feeding the muscle with proper pre/intra-workout nutrition. It can really test your mental fortitude and if done properly I believe it's a far safer way of increasing the intensity without risk of injury.

This may not qualify as a true extended set because it includes more than one exercise, but tri or giant sets are awesome. Leg press, Prowler push, leg extension tri-set for legs is brutally fun. Hammer semi-supinated alternating high pulldowns, seated cable rows (pronate grip), dumbbell pullovers, and wide neutral grip lat pulldowns are a killer giant set.

After that I like triple drop sets, especially for chest, back and quads.

For biceps I like an extended set option I learned from Charles Poliquin. You start with an incline bench at a low incline and perform 8 seated dumbbell curls, pause long enough to adjust the bench and steepen the angle one click, do another 8 reps, increase the angle again and do another 8 reps, etc. You keep increasing the angle until the incline bench is completely upright - about 4 to 5 rounds. It's an ass-kicker.

The aforementioned are some of my favorites, but really all three you suggested are good. In terms of timing, I sprinkle them in based on how I'm feeling physically. They are very taxing on the body so I usually don't do them more than 2-3 weeks in a row before a short break from an extended set technique.




Hope this helps,
Mark Dugdale


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