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  • Writer's pictureMohamed Darwiche

Supercharge Your Muscle Gains with These 3 Finishing Techniques

Updated: Apr 8, 2023

An Introduction

Nothing beats spending the evening watching a beautiful fireworks display. A few strong flashes of multicoloured pyrotechnics get your adrenaline pumping at first, but the bursts and explosions increase as the show unfolds. The big climax generally involves an enormous boom and huge streamers of fire towards the finish. Wouldn't it be fantastic if your exercise finished in the same manner?

As though the blood in your veins is going to spontaneously explode. As though you poured all you had into your exercise and finished with a boom. You look like you're going to turn into a monster!

With these three powerful ways to finish your workout, you can ignite explosive muscle gains. You'll get a massive pump and see some explosive growth!

1. Finishing Move Inspired By Tabata

The training approach may seem similar to High-Intensity Interval Training (HIIT), which similarly depends on alternating high- and low-intensity bouts of training, but HIIT isn't limited to four minutes, nor does it restrict the duration of the work or rest portions. While both of these are often used in cardio training, they may also be used as a finishing move in the weight room.

A Tabata-inspired ending motion should be combined with a multi-joint (compound) exercise to activate the most muscle mass. Choose an activity that allows you to rapidly get into and out of the starting position; for example, a 10-second break isn't long enough to prepare for a set of sitting overhead dumbbell presses, but completing the same action on a machine would be considerably easier and quicker.

2. Finishing Move For FST-7

FST-7 is similar to Tabata-style adaptation, except you only complete 7 sets of your finishing move (rather than 8), and rest times vary from 30-45 seconds. Nonetheless, 7 sets is about twice what most trainers perform on a last exercise for a target body area, so there's enough volume to give you that monster pump.

Because there is no time limit, each set is done to failure with a weight that can be done for 10-12 repetitions. Because the approach allows for a longer recuperation time, the workouts that may be used with it are more diverse. It may also be done with single-joint or multi joint actions, such as cable crossovers and bench presses. Rambod claims that the approach works on any piece of equipment, although he advises newcomers to stick to machines.

3. The Final Rest-Pause/Drop Set Move

It's called the 10-Minute Pump, and I've been a huge admirer of it for years.

Rather than restricting the duration of each set or the number of sets as in the previous strategies, this method limits the total time of the exercise to 10 minutes. In other words, you complete as many sets as possible in 10 minutes.

The method was originally designed to target a smaller muscle group, like the triceps, following a bigger one, such as the chest, but it may also be used as a finishing motion. Because of the short rest intervals and the requirement to alter weight fast and in tiny increments, bilateral motions are best performed using cables (using two arms at the same time).

The Bottom Line

After all, you don't have to wait for a team of pyrotechnic specialists to put on a fireworks display. With these advanced skills, you can host your own show at the gym!

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