{"id":25477,"date":"2020-08-27T18:21:13","date_gmt":"2020-08-27T22:21:13","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=25477"},"modified":"2020-09-21T09:13:49","modified_gmt":"2020-09-21T13:13:49","slug":"workout-methods","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/workout-methods\/","title":{"rendered":"Push Your Muscles Past Failure With These 4 Workout Methods"},"content":{"rendered":"<p>If you feel like your usual workout isn\u2019t quite cutting it anymore, you don\u2019t have to completely overhaul your <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/intermittent-fasting-and-exercise\/\" target=\"_blank\" rel=\"noopener noreferrer\">fitness routine<\/a> in order to push your muscles past failure and start seeing results again. There are a number of simple workout methods you can use to level up. These techniques are known as \u201cintensification methods\u201d and include strategies like drop sets, rest-pause sets, cluster sets, and forced negatives. I promise they\u2019ll have the sweat rushing out of your pores.<\/p>\n<p>Though these workout methods can be great ways to increase the amount of stimulating reps you perform, don\u2019t do them <em>all<\/em> of the time. Using them too often can cause serious muscle damage and impair your ability to lift in your next workout.<\/p>\n<p>Another note to keep in mind: There\u2019s little research on these specific workout methods because, well, no one besides bodybuilders cares about maximizing muscle growth this much, so study funding is hard to come by. I\u2019ve experienced the skin-splitting pumps, though, and so will you.<\/p>\n<p>Use these four workout methods to prevent plateaus\u2014or bust right through them.<\/p>\n<h2><strong>Workout Method #1: Drop Sets<\/strong><\/h2>\n<p>Here\u2019s how performing a drop set works: Start with a weight you can lift for 10 to 12 reps. Perform your reps, then immediately strip an even amount of weight off each dumbbell or the machine, then go again for as many reps as possible.<\/p>\n<p>If you\u2019re feeling frisky, you can perform yet another drop set after that, but I don\u2019t see the need to do more than two or three drops total.<\/p>\n<p>I recommend using drop sets with machines or isolation exercises, since they can be tough with compound barbell movements. Not only do you need a spotter to help you quickly strip weight off, but barbell compound movements can also be dangerous if performed to failure multiple times. Trust me, I\u2019ve rolled a 250-pound bar down my torso after doing a bench set to failure without a spotter; I don\u2019t recommend it.<\/p>\n<p>Another approach here: mechanical drop sets. For these, the weight stays the same, but you adjust the mechanical advantage throughout the movement.<\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/workout-schedule-mistakes\/\" target=\"_blank\" rel=\"noopener noreferrer\">Avoid These Common Workout Schedule Mistakes To Get Fitter Faster&nbsp;<\/a><\/strong><\/p>\n<p>Basically, you might start with lying overhead extensions, then switch to skull-crushers, and then switch again to chin-crushers to roast your triceps. Or, you could change your foot position on the leg press, moving from the bottom, to the middle, and to the top of the sled from set to set. This approach is great if you train alone and don\u2019t feel like stripping all kinds of weight between sets.<\/p>\n<h3><strong>The Science Behind <\/strong><strong>Drop Sets<\/strong><\/h3>\n<p>A lot of people like to say that there\u2019s no scientific evidence for drop sets, and that <em>can<\/em> certainly be true. Studies on using drop sets in a longitudinal training program suggest it offers no additional strength or size benefits compared to traditional training. This isn\u2019t surprising, because if you\u2019re <em>constantly<\/em> doing drop sets, they no longer provide an additional stimulus!<\/p>\n<p>On the other hand, studies show that adding drop sets in the last four weeks of a 10-week program promote greater muscle growth.<\/p>\n<p>Ultimately, it\u2019s important to understand that drop sets <em>can<\/em> be useful. You just have to use them the right way (a.k.a. not all the time) to get the most bang for your buck.<\/p>\n<h2><strong>Workout Method #2: <\/strong><strong>Rest-Pause Sets<\/strong><\/h2>\n<p>In a rest-pause set, you stick with the same weight but take small 10- to 20-second breaks to get more reps in.<\/p>\n<p>Say you start at a 10RM weight. Perform your 10 reps, rest for 10 to 20 seconds, and then try to squeeze out a few more reps. You can probably repeat this sequence two or three times. By that last time, though, you\u2019ll be lucky to get one extra rep in after your rest.<\/p>\n<p>Rest-pause sets are also common in powerlifting. In this scenario, a lifter start with a 2- or 3RM weight. They perform a single rep, rest 15-20 seconds, do another single rep, and repeat for as long as possible. This can land you anywhere from five to 10 reps at a super-heavy weight within a period of two or three minutes. That\u2019s density <em>and<\/em> intensity!<\/p>\n<p>Heavy rest-pauses are ultimately a great way to get more heavy reps in during a workout, so this workout method is always worth a shot as well. I like using this approach for compound barbell movements. You should still have a spotter around, though, because that last set is <em>intense.<\/em><\/p>\n<h3><strong>The <\/strong><strong>Science <\/strong><strong>Behind Rest-Pause Sets<\/strong><\/h3>\n<p>Using rest-pause sets has been shown to be more effective for building muscle in the lower body compared to normal training. Upper body results, though, seem to be similar between workout methods. This might occur because the extreme fatigue from rest-pause sets causes more growth in slow-twitch fibers, which are more prevalent in the lower body than upper.<\/p>\n<p>Rest-pause sets have also been shown to cause greater muscle activation throughout a set than normal training. This likely occurs because the increase in fatigue during the set increases the amount of muscle activated.<\/p>\n<p>The takeaway here: Instead of a traditional lengthy workout, you can perform a handful of rest-pause sets to save time and get a similar training stimulus. This can be a great way to get in a quick workout\u2014and <em>legit<\/em> pump\u2014on a busy day.<\/p>\n<h2><strong>Workout Method #3:<\/strong><strong>&nbsp;Cluster Sets<\/strong><\/h2>\n<p>Cluster sets can be performed by using a 10 to 15RM weight and performing five reps every 10 to 15 seconds for three or four minutes total. This is another great method for maximizing muscle recruitment without having to use incredibly heavy weight.<\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/home-strength-training\/\" target=\"_blank\" rel=\"noopener noreferrer\">How To Level Up Your Home Strength Training Without Heavy Weights<\/a><\/strong><\/p>\n<p>You\u2019d start with a weight you can lift for 10 to 15 reps. Perform five reps, rest 10-15 seconds, perform another five reps, rest another 10 to 15 seconds, and repeat until you\u2019ve hit three or four minutes.<\/p>\n<p>Warning: The first minute or two feel pretty easy, but these get brutal quick.<\/p>\n<p>I personally like to do these with isolation exercises, but if you\u2019re really crazy you can give them a shot with bigger movements. Just make sure you have a spotter ready for when they get really fun. Again, lower-body exercises will probably benefit most from these.<\/p>\n<h3><strong>The <\/strong><strong>Science <\/strong><strong>Behind Cluster Sets<\/strong><\/h3>\n<p>There isn\u2019t much science on cluster sets, since they\u2019re used differently in bodybuilding than in sports or strength and conditioning.<\/p>\n<p>In sports research, they\u2019re typically performed as explosive movements with little rest between sets or like the heavy rest-pause method above.<\/p>\n<p>If you wanted to take more of a sports conditioning approach, you\u2019d do something like a set of two to five reps at 40 to 60 percent of your squat 1RM as explosively as possible. Then you\u2019d rest for 15-30 seconds, and repeat for eight to 12 sets total.<\/p>\n<h2><strong>Workout Method #4: <\/strong><strong>Forced Negatives or Heavy Eccentrics<\/strong><\/h2>\n<p>One last way to add some intensification to your training: forced negatives (a.k.a. heavy eccentrics).<\/p>\n<p>Important note: There are a few ways you can do these\u2014but all of them require a spotter. If you don\u2019t have one, tough luck.<\/p>\n<p>The first way to perform these is by loading 110 to 120 percent of your 1RM on a barbell. Then you\u2019ll lower it as slowly as possible. Since a muscle can produce much more force during this (the eccentric) portion of a lift, this half of a normal movement is rarely challenged. Obviously, then you\u2019ll need a spotter to help return the bar to start. You can do sets of two or three reps tops here. Any more than that and you\u2019re just crushing yourself with the weight.<\/p>\n<p>Another way to perform these is by using a machine or dumbbells. Have a partner push or pull the weight down while you lower it to provide extra resistance. This is fun with movements like preacher curls and Hammer Strength machines.<\/p>\n<p>While this tactic doesn\u2019t necessarily force fatigue, it makes the muscle produce a ton of force at really slow contraction velocities, which causes a ton of tension. This can be a great way to stimulate new muscle growth.<\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/activation-exercises\/\" target=\"_blank\" rel=\"noopener noreferrer\">Why Your Muscles Need Activation Exercises&#8211;And How To Add Them To Your Workout<\/a><\/strong><\/p>\n<h3><strong>The S<\/strong><strong>cience <\/strong><strong>Behind Forced Negatives<\/strong><\/h3>\n<p>There\u2019s a ton of research on heavy negatives and muscle growth. We won\u2019t go into too much detail here, but the majority of studies that claim eccentrics using higher weight are better for growth than normal reps. So, if you want to get the most out of eccentrics, you have to use more than 100 percent of your 1RM to properly overload the eccentric for growth.<\/p>\n<h2><strong>The Bottom Line<\/strong><\/h2>\n<p>These workout methods can be great ways to push your muscles past failure and <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/create-a-circuit-workout\/\" target=\"_blank\" rel=\"noopener noreferrer\">add variation to your training<\/a>. Just remember to use them as occasional tools, rather than law. Using these workout methods every single time will diminish their effectiveness\u2014and will more than likely lead to injury. You\u2019re not meant to train past failure all of the time!<\/p>\n<p><em><img decoding=\"async\" data-attachment-id=\"23050\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/fitness-supplements\/dr-jacob-wilson\/\" data-orig-file=\"https:\/\/i1.wp.com\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2019\/08\/Dr-Jacob-Wilson.jpg?fit=400%2C400&amp;ssl=1\" data-orig-size=\"400,400\" data-comments-opened=\"0\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Dr Jacob Wilson\" data-image-description data-image-caption data-medium-file=\"https:\/\/i1.wp.com\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2019\/08\/Dr-Jacob-Wilson.jpg?fit=300%2C300&amp;ssl=1\" data-large-file=\"https:\/\/i1.wp.com\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2019\/08\/Dr-Jacob-Wilson.jpg?fit=400%2C400&amp;ssl=1\" tabindex=\"0\" role=\"button\" class=\"wp-image-23050 alignleft lazyloaded\" src=\"https:\/\/i0.wp.com\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2019\/08\/Dr-Jacob-Wilson.jpg?resize=213%2C213&amp;ssl=1\" sizes=\"(max-width: 213px) 100vw, 213px\" srcset=\"https:\/\/i0.wp.com\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2019\/08\/Dr-Jacob-Wilson.jpg?w=400&amp;ssl=1 400w, https:\/\/i0.wp.com\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2019\/08\/Dr-Jacob-Wilson.jpg?resize=150%2C150&amp;ssl=1 150w, https:\/\/i0.wp.com\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2019\/08\/Dr-Jacob-Wilson.jpg?resize=300%2C300&amp;ssl=1 300w, https:\/\/i0.wp.com\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2019\/08\/Dr-Jacob-Wilson.jpg?resize=272%2C272&amp;ssl=1 272w\" alt width=\"213\" height=\"213\" data-srcset=\"https:\/\/i0.wp.com\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2019\/08\/Dr-Jacob-Wilson.jpg?w=400&amp;ssl=1 400w, https:\/\/i0.wp.com\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2019\/08\/Dr-Jacob-Wilson.jpg?resize=150%2C150&amp;ssl=1 150w, https:\/\/i0.wp.com\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2019\/08\/Dr-Jacob-Wilson.jpg?resize=300%2C300&amp;ssl=1 300w, https:\/\/i0.wp.com\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2019\/08\/Dr-Jacob-Wilson.jpg?resize=272%2C272&amp;ssl=1 272w\" data-src=\"https:\/\/i0.wp.com\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2019\/08\/Dr-Jacob-Wilson.jpg?resize=213%2C213&amp;ssl=1\"><\/em><\/p>\n<p><em><br>\nKnown as \u2018The Muscle Ph.D.,\u2019 Dr. Jacob Wilson has a knack for transforming challenging, complex concepts into understandable lessons that can support your body composition and health goals. A skeletal muscle physiologist and sports nutrition expert, Wilson is a leader in muscle sports nutrition. As the&nbsp;CEO of The Applied Science &amp; Performance Institute and researches supplementation, nutrition, and their impact on muscle size, strength, and power.<\/em><\/p>\n<p>References<\/p>\n<ol>\n<li>Angleri, V., Ugrinowitsch, C., &amp; Libardi, C. A. (2017). Crescent pyramid and drop-set systems do not promote greater strength gains, muscle hypertrophy, and changes on muscle architecture compared with traditional resistance training in well-trained men. <em>European Journal of Applied Physiology<\/em>, 117(2), 359-369.<\/li>\n<li>Cheung, K., Hume, P. A., &amp; Maxwell, L. (2003). Delayed onset muscle soreness. <em>Sports Medicine<\/em>, 33(2), 145-164.<\/li>\n<li>Goto, K., Nagasawa, M., Yanagisawa, O., Kizuka, T., Ishii, N., &amp; Takamatsu, K. (2004). Muscular adaptations to combinations of high-and low-intensity resistance exercises. <em>Journal of Strength and Conditioning Research<\/em>, 18(4), 730-737.<\/li>\n<li>Haff, G. G., Hobbs, R. T., Haff, E. E., Sands, W. A., Pierce, K. C., &amp; Stone, M. H. (2008). Cluster training: A novel method for introducing training program variation. <em>Strength &amp; Conditioning Journal<\/em>, 30(1), 67-76.<\/li>\n<li>Haff, G. G., &amp; Triplett, N. T. (Eds.). (2015). Essentials of strength training and conditioning 4th edition. <em>Human Kinetics<\/em>. Champaign, IL.<\/li>\n<li>Iglesias-Soler, E., Carballeira, E., Sanchez-Otero, T., Mayo, X., &amp; Fernandez-del-Olmo, M. (2014). Performance of maximum number of repetitions with cluster-set configuration. International <em>Journal of Sports Physiology &amp; Performance<\/em>, 9(4).<\/li>\n<li>Marshall, P. W., Robbins, D. A., Wrightson, A. W., &amp; Siegler, J. C. (2012). Acute neuromuscular and fatigue responses to the rest-pause method.<em> Journal of Science and Medicine in Sport<\/em>, 15(2), 153-158.<\/li>\n<li>Ottinger, C. R., &amp; Wilson, J. M. (2019). Biomechanics and growth. Retrieved from: <a href=\"https:\/\/generationironplus.com\/biomechanics-and-muscle-growth\/\">https:\/\/generationironplus.com\/biomechanics-and-muscle-growth\/<\/a><\/li>\n<li>Ottinger, C. R., &amp; Wilson, J. M. (2019). Eccentrics and growth. Retrieved from: <a href=\"https:\/\/generationironplus.com\/eccentrics-and-growth\/\">https:\/\/generationironplus.com\/eccentrics-and-growth\/<\/a><\/li>\n<li>Prestes, J., Tibana, R. A., de Araujo Sousa, E., da Cunha Nascimento, D., de Oliveira Rocha, P., Camar\u00e7o, N. F., &#8230; &amp; Willardson, J. M. (2017). Strength and muscular adaptations following 6 weeks of rest-pause versus traditional multiple-sets resistance training in trained subjects. <em>Journal of Strength and Conditioning Research<\/em>.<\/li>\n<li>Schoenfeld, B., &amp; Grgic, J. (2018). Can Drop Set Training Enhance Muscle Growth? <em>Strength &amp; Conditioning Journal<\/em>, 40(6), 95-98.<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>If you feel like your usual workout isn\u2019t quite cutting it anymore, you don\u2019t have to completely overhaul your fitness routine in order to push your muscles past failure and start seeing results again. There are a number of simple workout methods you can use to level up. These techniques are known as \u201cintensification methods\u201d<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/workout-methods\/\">Read More <span class=\"screen-reader-text\">Push Your Muscles Past Failure With These 4 Workout Methods<\/span><\/a><\/p>\n","protected":false},"author":227,"featured_media":25478,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[286,4,9],"tags":[],"class_list":["post-25477","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-editors-picks","category-fitness","category-the-latest"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Push Your Muscles Past Failure With These 4 Workout Methods | What\u2019s Good blog<\/title>\n<meta name=\"description\" content=\"If you feel like your usual fitness routine just isn&#039;t cutting it, try these workout methods to push your muscles past failure.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/workout-methods\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Push Your Muscles Past Failure With These 4 Workout Methods | What\u2019s Good blog\" \/>\n<meta property=\"og:description\" content=\"If you feel like your usual fitness routine just isn&#039;t cutting it, try these workout methods to push your muscles past failure.\" \/>\n<meta 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