Logan Steele
There are several ways to shock your muscles into growth, including the pre-exhaustion technique, where you do single-joint exercises before compound movements in a given workout. Rest-pause training, where you perform more reps than you'd normally be able to do with a given weight in a given set with shortened rest periods in between, is another way to shock your muscles. Training a muscle two days in a row can also be an effective way to shock your muscles into growth, as can giant sets, where you perform three or more exercises back-to-back with little rest.
| Characteristics | Values |
|---|---|
| Weight load | Use a weight load that you would normally do for a set of eight reps |
| Repetitions | Do 25-30 reps (or more) |
| Rest-pause | Perform more reps than you'd normally be able to do with a given weight in a given set with shortened rest periods in between |
| Training frequency | Train a muscle two days in a row |
| Exercise type | Pre-exhaustion technique: do single-joint exercises before compound movements in a given workout |
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What You'll Learn
Rest-pause training
Because rest-pause training can be extremely taxing, it's important to start slowly and progress gradually. Start with only one or two exercises a week and increase the number of exercises as you become more accustomed to the technique.
To further shock your muscles, you can also try unconventional methods such as training a muscle two days in a row. This can be effective when done in the right way, with the appropriate exercises and load.
Another technique is the pre-exhaustion method, where you perform single-joint exercises before compound movements in a given workout. This can be effective because assisting muscle groups often tire out before the muscle you are targeting. For example, you might perform a flat bench press, incline bench press, and decline bench press back to back with little rest in between.
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Pre-exhaustion technique
The pre-exhaustion technique is a great way to shock your muscles into growth. It involves doing single-joint exercises before compound movements in a given workout. This technique is effective because assisting muscle groups often tire out before the muscle you are targeting.
To do this, start with a weight load that you would normally do for a set of eight reps. Complete the set as usual, but instead of stopping, immediately reduce the weight by 10% to 20% and continue to do reps until you reach failure. Continue this sequence, going to failure with each weight, until you can't do another rep. Do this 2-3 times total as your last sets of compound exercises that day.
For the next two weeks, do 3-4 sets of each exercise with no fewer than 20 reps for the muscles you are looking to shock into growth. If you underestimate the amount of weight you should use, that's okay – just do 25 or 30 reps (or more) that set and add some resistance for the next.
Rest-pause training allows you to overload your muscles and stimulate more growth. This is done by performing more reps than you'd normally be able to do with a given weight and shortening the rest periods in between. However, because rest-pause training can be extremely taxing, start with only one or two exercises a week and progress from there.
You can also try training a muscle two days in a row, which may seem extreme but can lead to massive growth when done correctly and with the right exercises and load.
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Training a muscle two days in a row
One way to train a muscle group two days in a row is to use the pre-exhaustion technique. This involves doing single-joint exercises before compound movements in a given workout. For example, you could do wide grip pull-ups, which are more difficult than their close-grip counterparts because of the position of your limbs and the muscles involved.
Another way to shock your muscles is to use a weight load that you would normally do for a set of eight reps. After completing the set, immediately reduce the weight by 10% to 20% and continue doing reps until you reach failure. Continue this sequence, going to failure with each weight reduction, until you can't do another rep. Do this 2-3 times total as your last sets of compound exercises that day.
You can also try rest-pause training, which involves performing more reps than you'd normally be able to do with a given weight and shortening the rest periods in between. Start with only one or two exercises a week and progress from there.
Finally, you can try supersetting or giant sets, which involve performing multiple exercises back-to-back with little rest in between. For example, you could do flat bench press, incline bench press, and decline bench press back-to-back-to-back.
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Giant sets
To get the most out of giant sets, it's important to vary the weight load and number of reps. Start with a weight you'd normally use for eight reps. After completing the set, immediately reduce the weight by 10-20% and continue doing reps until you reach failure. Repeat this sequence, decreasing the weight and increasing the reps until you can't do another rep.
You can also try the rest-pause technique, which involves performing more reps than usual with a given weight and shortening the rest periods in between. This overloads your muscles and stimulates growth. Aim for 10 sets with 15-30 seconds of rest in between.
For the next two weeks, do 3-4 sets of each exercise with at least 20 reps. If you're using too little weight, increase the number of reps to 25 or 30 and add some resistance for the next set.
Training muscles two days in a row can also be effective, but it's important to do it in a safe and controlled manner, paying attention to the exercises and load used.
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Weight load
To shock your muscles into growth, you can try a number of different techniques. One method is to use a weight load that you would normally do for a set of eight reps. After completing the set, immediately reduce the weight by 10% to 20% and continue doing reps until you reach failure. Repeat this sequence 2-3 times as your last sets of compound exercises for the day. This technique is known as pre-exhaustion and is effective in shocking muscles into growth because assisting muscle groups often tire out before the muscle you are targeting.
Another technique is to focus on rest-pause training. This involves performing more reps than you would normally be able to do with a given weight and shortening the rest periods in between. For example, you can aim to complete 10 sets of one repetition with a 15-30 second rest in between. Once you can complete all 10 sets with good form, increase the weight for your next session. Rest-pause training can be taxing, so it is recommended to start with only one or two exercises a week and gradually increase.
Additionally, you can try supersetting or giant sets. Supersetting involves performing two exercises back-to-back with little rest in between, while giant sets are similar but involve three or more exercises. However, it is important to note that giant sets can be challenging as you may be fatigued by the time you reach the third exercise.
Finally, although it may seem extreme, training a muscle two days in a row can also shock your muscles into growth when done in the right way. This approach depends on the specific exercises and load used.
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Frequently asked questions
You can shock your muscles into growth by training a muscle two days in a row, but this should be done in the right way and depends on the exercises and load used.
You can shock your muscles by using a weight load that you would normally do for eight reps. Then, immediately reduce the weight by 10% to 20% and continue doing reps until you reach failure.
Some exercises to shock your muscles include rest-pause training, super sets, and giant sets. Rest-pause training involves performing more reps than you'd normally be able to do with a given weight and shortening the rest periods in between. Giant sets are similar to super sets, but you perform three or more exercises back-to-back with little rest.
To shock your muscles, you should do 3-4 sets of each exercise with no fewer than 20 reps for the muscles you are looking to target. If you underestimate the amount of weight you should use, you can do 25 or 30 reps (or more) that set and add some resistance for the next.
