09-20-2016, 01:22 AM
(09-19-2016, 11:15 PM)Scott Stevenson Wrote: OK, Drop sets are not what I'd recommend for Pump sets (as they are not continuous). I'd use the hardest Pump set technique you can.
Also, Triple Thirds with DB laterals is a great one:
"Last part of Pump set for chest... Calling these "Triple Thirds:"
Must be done on a unilateral machine of some sort.
-Use Three hold positions at either end and middle of range of motion (break ROM into "Thirds")
-Perform a triple rep at each hold position ("Triple"):
Hold one side and perform full rep with contralateral (opposite) side.
Repeat with other limb.
Then do full Bilateral Repetition.
Then move to next of three hold position and do another triple rep.
Try to get a triple rep at each of the Three ROM positions.
Mix up the order of the hold position and of the reps however you like - to suit the exercise, the machine, your preference and add variety."
https://www.instagram.com/p/BFAJMjVzZfC/...e_training
Not that Scott needs any backup (I'll also use this space to thank him for another amazing lifting technique. THANKS!), but depending on the body part, this and 5's into the hole, are my favorite pump set technique. For myself personally I think the sort of methodical nature of this specific pump set technique and the doing unilateral reps allow me to focus better on the muscle.
I have yet to do them for DB lateral Raises (cable cross lateral raises sound like a lot of fun with this too). But certainly going to try them out. next blast.