Set Variations To Torch Your Muscles

Author: Klint Newton

Author: Klint Newton

There are many ways to keep workouts fresh and interesting; this includes doing the famous 21s. The methods listed below are a few to really squeeze out the most of your sets and reps and maximize your time in the gym.

Forced Reps:

A forced rep is basically a rep that your spotter helps you lift. When you can no longer lift the weight under your own power your partner comes in and helps you lift the weight, only as much as necessary, for another one or two repetitions.

Negative Sets:

There are basically two parts to a lift, the positive and the negative. The positive phase of a lift is basically when the weight is being lifted. The negative phase is when the weight is being lowered. Negative training can be used by lifting as many reps as possible, then having a partner assist you through the positive phase of the lift by helping you lift the weight. You would then slowly lower the weight through the negative phase of the lift. You should lower the weight in 4-6 seconds. When you are so tired that you cant lower the weight in at least four seconds, you should end the set. Do three to six negative reps on your last set.

The 21:

Many people like doing this. It is usually done with standing barbell curls, but can be done with any type of lift. You should choose a weight you can lift for 12-15 reps normally. With the standing barbell curl as an example, begin by doing seven half curls from the starting position to where your forearms are parallel with the ground. Then, immediately do seven half curls from that position to the fully contracted position. Contract the muscle hard at the top. Then immediately do seven full reps with full range of motion from the start to finish position. You have just done 21 reps, thats why the exercise is called 21s.

Up and Down The Rack:

Choose an exercise that utilizes dumbbells. Lets use the dumbbell overhead press for an example. Choose a weight that you can lift for six, correct form reps. When that set is finished, put the dumbbells back on the rack and pick up the next heaviest set of dumbbells. Do six reps with this weight. Repeat this until you are at a weight where you can only do three reps. Once you are at this point, go back down the rack in the exact opposite manner.

Strip Sets:

Choose a barbell lift that you use considerable weight. Load up the bar with 90% of your 1 rep max and do two reps. Once you have done two reps, remove one plate off of each side of the bar. Do as many reps as you can with this weight. Continue removing a plate at a time until you have done 25-30 total reps.

These are just a few ways that you can vary your weight training routine. Obviously, you cant plan a whole workout based on these muscle building set variations, especially 21s because they are so taxing, but they are great to shake things up occasionally.About the Author:

If you need a new program, or need to start a muscle building program, check out Klint Newtons Mental Edge Muscle Building Program, where for a limited time you can download his 7 Part Muscle Building Guide for free.

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