It's based on changing the angle and the lifting technique of various exercises to allow you to stimulate and
hit more muscle groups and at a higher intensity that what you may ever have thought possible.
Not exact matches
The exercises are usually compound lifts, since they promote greater gains by
hitting more than one
group of
muscles at a time, compared to isolation movements.
Each move
hits the same major
muscle groups as the old standbys, but challenges them
more, giving you a stronger, sleeker body in the same amount of time.
If your triceps are lagging, try to focus on them
more — actually, make them the centerpiece of your workout for a while and make sure to
hit them as hard as you can before moving on to bigger
muscle groups.
Set extenders allow you to
hit a certain
muscle group with a series of two or
more exercises done in consecutive order with little to no rest, and they can be divided in three
groups:
And if you add
more than three exercises that
hit the same
muscle groups to the set, it set can be considered a giant set.
I always like to include a second exercise for the larger
muscle groups in order to
hit a different angle but the second exercise is
more of an isolation type and I just perform it for 3 sets of 10 - 12 reps.
The
more muscle groups that you
hit in the one movement the
more overall strength and
muscle you will build from that exercise.
If it's
more, you can start thinking about splitting your workouts by
muscle groups so you have time to recover for the next time you
hit each body part.
A 2015 study in the Journal of Strength and Conditioning Research found that subjects who did full - body sessions three times per week gained
more arm size than another
group who did a body - part split,
hitting each
muscle just once.
Training
more often means that you can divide your body into two or even three separate compartments, and still
hit each
muscle group twice a week or
more.
Why is
hitting a
muscle group twice a week or
more a better way to build
muscle than
hitting it just once a week?
BUT when you do a ton of sets you create the need for that amount of time between workouts because each session would take three hours if you
hit more than one or two
muscle groups on a typical high volume bodybuilding program.
By concentrating on those
muscle groups twice in a week, you are able to isolate
more on those
muscle groups instead of trying to
hit every body part in 20 to 30 minutes every day you do resistance training.
Therefore, a much
more prudent way to train would be to
hit each
muscle group 2 - 3 times per week and split the volume across each session.