New School Training for Adding Muscle

Over the years I have tried many methods of training in order to achieve the best results, it pains me to see these days so many people doing workouts that were designed around 30 years ago, does anyone not think training has evolved since then?

If I could show you a way to get better results from your training, in less time, or show you how to get more bang for your buck from your workouts, would you be interested? If so…. I would like to share with you an example of newer training methods and in this instance show you the difference between two workouts.

First workout will be the straight forward old school 4×8-10. Second workout will be what we call Extended Sets and a Triple set session where you perform a set wait 10sec perform more reps wait 10sec and perform a few more for a completed set. The Triple set’s you perform by doing 3 sets in a row with little rest.

Ok, here we go, we’ll start with the Bench press so it’s easy to understand.

Session one

80kg bench press performed in 4 x 8 reps, comes to a total of 2560kg lifted in four sets, next is the Incline DB press 60kg 30 each. 4 x 8reps total 1920kg lets finish with some flies 17.5kg each 3 x10 total 1050kg All together it comes to a total of 5530kg lifted for the chest.

Session two

Now let’s start with Extended sets Bench press 4 x 7reps than 5 than 3 and I’ll drop the weight a little as well to 70kg. After 4 sets you get a total of 4200kg. Next DB Incline press high incline 7reps low incline 5reps and flat 3reps. After for sets of this with 25kg db, you get a total of 3000kg. Flie/presses are next, 17.5kg db 3 x 10r perform 10 flies’ than flie down and press up for 6 reps than press for max effort to say about 10 more reps, to a total of 2730kg.

So that’s a total of 9930kg the difference between session one and two is a whopping 4400kg

That’s about a 40% difference, as you can see the stress on the muscle and nervous system is enormous, the pump you get from overloading is massive too, imagine the best pump you’ve ever had plus 40% every time you walk out of a well structured training session just like this one.

Other benefits are, you don’t adapt easy with this type of overload, you’ll need 4 weeks before it’s time to change the routine then you’d move onto some drop sets for another block then you might want to do a strength block with lower reps and some upper/lower splits to focus on.

A better and a faster way to add quality lean muscle tissue where it belongs.