If you’ve ever got to the end of a workout and failed on the last set, but felt that your target muscles still weren’t completely exhausted, try this. Drop the weight that you’re lifting by 40% for the final set and do as many reps as possible to take your muscle growth into new territory.
How do they work? The previous heavy sets will have fully activated the nerves firing your muscles, making them ready to perform better than usual. And because you remove the limiting factor of weight, you’ll be able to do more reps than usual and place the muscle fibres under tension for longer – prompting your body to grow even more muscle.
Workout A: Chest And Back
1 Gym ball press-up
Sets 2 Reps 10 Target chest, core
- Push into the sides of the ball for balance.
2 Dumbbell bench press
Sets 3 (+1 lighter set to failure) Reps 10 (+ as many as you can in lighter set) Target chest, triceps
- Keep the weights directly above your chest.
3 One-arm cable row
Sets 2 Reps 10 each side Target rear shoulders, upper back
- Brace your core throughout and avoid leaning into the row.
4 Squat to row
Sets 3 (+1 lighter set to failure) Reps 10 (+ as many as you can in lighter set) Target back, legs, core, rear shoulders
- Row the cable in to your belly once you’re standing up.
5 Gym ball back extension
Sets 3 Reps 10 Target lower back
- Take care not to overextend your lower back as you lift.
6 Incline Smith machine press
Sets 3 (+1 lighter set to failure) Reps 10 (+ as many as you can in lighter set) Target chest, triceps
- Move the bench to align the bar with your chest.
Workout B: Back, Arms And Core
1 Medicine ball sledgehammer
Sets 2 Reps 10 Target back, core
- Straighten your legs as you lift the ball, keeping your arms straight.
2 Straight-arm pull-down
Sets 3 (+1 back-off set) Reps 10 (+ as many as you can in lighter set) Target lats, quads
- Start with your arms angled forwards by 20° and keep them straight.
3 Cable crunch
Sets 3 Reps 10 Target abs, lower back
- Use your abs rather than your arms to pull the rope down.
4 EZ-bar curl
Sets 3 (+1 back-off set) Reps 10 (+ as many as you can in lighter set) Target biceps
- Lower the bar all the way down with each rep.
5 Upright row
Sets 2 Reps 10 Target traps, shoulders, abs
- Pause at the top for maximum muscle contraction.
6 Cable squat to overhead raise
Sets 3 (+1 back-off set) Reps 10 (+ as many as you can in lighter set) Target legs, shoulders, abs
- In one flowing movement, stand and lift the bar overhead with straight arms.
Workout C: Legs, Shoulders And Core
1 Cable lateral lunge
Sets 2 Reps 10 each side Target adductors, glutes, core
- Align your hips side-on to a low cable.
2 Smith machine squat
Sets 3 (+1 lighter set to failure) Reps 10 (+ as many as you can in lighter set) Target quads, glutes, hamstrings
- Retract your shoulder blades for the whole move.
3 Cuban press
Sets 2 Reps 10 Target rotator cuff
- Keep your elbows in line with your shoulders throughout.
4 Hammer grip shoulder press
Sets 3 (+1 lighter set to failure) Reps 10 (+ as many as you can in lighter set) Target front and middle shoulders
- Avoid rotating the dumbbells as you press straight up.
5 Plank
Sets 3 Reps 20-40 seconds Target abs, core
- Keep your body in a straight line from ankles to neck.
6 Cable low-to-high woodchop
Sets 3 (+1 lighter set to failure) Reps 10 (+ as many as you can in lighter set) Target thighs, core, shoulders
- Pivot on the balls of your feet to rotate through your hips and torso.
