Want to stimulate a little more growth in each workout? Ok. Good. Check this out…
I first floated this a few years ago in an earlier incarnation of free THT training (download the full routine here).
THT training uses 2 x rep ranges in 10-wk training cycles:
- 8-12 reps per set
- 6-8 reps per set
I’ve written a few times on why 8-12 reps per set (to failure) is optimal for size gains – technically called ‘hypertrophy’.
The 6-8 rep range will allow you to use heavier weights and potentially generate more overload. The disadvantage, however, is that it would induce very little in the way of “metabolic stress”. Though this isn’t the most important factor in bodybuilding, it’s still a key component in increasing muscle size.
So to balance this out I recommend that you consider this: on the last set of each body part you perform what I’m calling a “burn-out” set.
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WHAT IS A BURN-OUT SET?
Basically, on the last set of any body part, take NO rest at all, reduce the weight by around 50% and keep going to positive failure as if it were all one set.
You might think of this as an Extended Set.
Let me really hammer it home so that there is no confusion.
This does NOT mean that:
- You perform a burn-out set at the end of every set
- You perform a burn-out set at the end of every exercise
It DOES mean that:
- You perform a burn-out set at the end of each body part i.e after the very last set of any muscle group.
How to “Burn-Out” On The 5-Day Split THT Routine
As an example, if you’re working shoulders and traps together on Thursday, you’ll simply perform a burn-out after the last set of your shoulder workout, and another one after the last set of your trap workout.
So let’s say you were using 2 x 10Kg dumbbells on that last set of lateral raises. As soon as you reach positive failure, set them down and immediately grab 2 x 5kg dumbbells and keep going. You may or may not be able to knock out a whole bunch of reps in the burn-out set, but that’s not important. The goal to force some metabolic fatigue has been accomplished.
How to “Burn-Out” On The Full-Body THT Routine
Since we work the whole body in each session of the 3-day full-body THT workout, you’ll perform a burn-out after the last set for each body part. We do 2 sets to failure for every muscle during this workout (for a total of 19 sets for the full session).
So as soon as you hit positive failure on that last (second) set, reduce the weight by 50% and once again go to positive failure at the reduced weight.
There should be virtually no break here; it should seem like 1 set. Having a training partner to assist you would be advantageous.
Ok, did I make it clear? If not, ask me below and I’ll clear up any confusion for you.
NOTE: If you like tweaks and advanced strategies, be sure to check out my recent link to 6 Advanced Techniques you’ve never heard of.
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