Workout Finishers

[Doberman]

Blood Volume training has has become increasingly popular especially with Hany's FST-7, but it's actually been around for a while. I wanted to start a thread sharing some of my favorite ones:

Back

Torture Chambers:

Pullups- Do as necessary to hit 50 reps. One you are able to get it in less than 4 sets increase the weight.

DB Rows 3-4 sets pyramiding up in weight to a 6-8 rep max.

DB Pullovers on a decline bench 2x12 (accentuate the stretch)

Torture Chambers- This is basically just a T-Bar Row with a twist. First you will just use the barbell, and no neutral handle. Hold the weight with one hand above the other and pull into your body just like you would with normal t-bar row. Work up to a weight where 10 reps is challenging. Depending on your strength level use only 10's or 25's. Alternate hand positioning as you increase the weight so that on one set one hand is higher then on the next the other is higher. None of these sets should be challenging. Infact, I would try to keep the reps low and use them as acclimation sets. You really should be more than warm by now. When you hit that top weight do 8 reps (leaving 2 or so reps in the hole). Then switch hand positions and hit 8 more reps, now strip a plate, and do it again. I want 4 strip sets. This amounts to a rest pause strip set from hell. Each time you switch hand positions you have a slight rest time from transition, and one side of the body is getting a little less work. After these you will be cursing me.

[Doberman]

Here is another back one:

Deadlifts- After one wm up of 10 or more reps use as many low rep acclimation sets to work up to 4 sets of 4-6 reps. Increase the weight on each set
Neutral Pullups-6x6 bring hold the contraction for 1 second and emphasize the stretch

Medium Grip MAG bar pulldowns 2x12
Neutral Grip MAG bar Pulldowns 2x12
Medium Grip MAG bar Cable Rows 2x12
Neutral Grip MAG bar Cable Rows 2x12
*only rest 30 seconds on the MAG bar sets

*They key is to gauge your progress on the first exercise by increasing the weight. On the second the quality of the reps is what matters, but still attempt to add weight. On the MAG sets the goal is to pump as much blood into the muscle as possible.

[mentalflex]

Here is a chest one I used back in the day ('cuz I am sooo old lol):

Multi Position DB Chest Presses
Take the weight you use for your 10 Rep Max (with perfect form) for incline DB presses
-Start with high incline DB Presses (about 60 degrees) for 10 reps
-After the set immediately adjust the bench to 30-45 degrees and perform your max number of reps
-Next drop the incline down to 15 degrees and perform your max reps
-Next go to flat bench and do your max reps
-If your bench goes to decline, finish with a set of decline DB bench presses

[Doberman]

Here is a chest one I used back in the day ('cuz I am sooo old lol):

Multi Position DB Chest Presses
Take the weight you use for your 10 Rep Max (with perfect form) for incline DB presses
-Start with high incline DB Presses (about 60 degrees) for 10 reps
-After the set immediately adjust the bench to 30-45 degrees and perform your max number of reps
-Next drop the incline down to 15 degrees and perform your max reps
-Next go to flat bench and do your max reps
-If your bench goes to decline, finish with a set of decline DB bench presses

Love that one. I've done a workout starting with incline, flat, then decline as regular straight sets, but I like this twist on a strip set. Good one.

[Doberman]

Here is one for shoulders. I'm trying to stay with my strengths...

DB Shoulder press 2-3 warm up sets then 4 work sets of 8-10 reps (start with a weight that you have 1-2 reps left then work your way up)

Shoulder Blast
Side Laterals
Front Raises
Rear Laterals
DB Upright Rows (hold dumbbell at the top for 1-2 seconds)

*Do 3-4 giant sets of 10 reps each. Try to stay with the same weight on all exercises.

[maddzz]

From the Meadows Q and A thread I started adding in the low incline smith machine presses for high reps (3 sets of 18-25) at the end of my chest workout. Great pump and my chest felt great for days. If you have a problem making that "connection" with chest, I definitely recommend these.

[Doberman]

I'm training with John now. I definately know what you mean. He's made a "connection" with my chest big time. That's a bit of an understatement. My chest and shoulders feel pumped like I just got done training and it's been 24 hours.

[DCBliever]

I've been using partials in the top and middle range followed by full reps with 40-60% of my one rep max supersetted with my speed work and I love it.

[Doberman]

I've been using partials in the top and middle range followed by full reps with 40-60% of my one rep max supersetted with my speed work and I love it.

Sounds killer. So did you do X amount of reps in the top range, then X amount in the middle, and then do the full range reps as fast as possible using the same exercise. I can imagine that killing especially on something like squats.

[Shawn "Future" Bellon]

Ladders.

For each minute you do the respective rep.

Minute 1 is 1 rep. Minute 2 is 2 reps. And so on.

Do the ladder resting 60 seconds between sets.

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[RedSkull]

Triceps seem to respond pretty well to these finishers... like-

EZ Skulls to failure, then very close grip EZ Presses to failure without putting it down. A Mike Mentzer favourite.

or

Skulls to failure, Dips to failure, back over to the Skulls weight for CGBP to failure

or

Dips to failure, close grip push up to failure

etc.

[mentalflex]

Another triceps finisher:

3-Way Triceps Extensions
-Low Cable Overhead Extensions - 10 reps (failure)
-V-Bar Pressdowns - 10 reps (failure)
-Straight Bar Reverse Grip Pressdowns - 10 reps (failure)
Do 4 sets

[Doberman]

Great stuff guys.

A simple one I like for triceps is super-setting rope tricep pressdowns for 10 reps with diamond pushups for max reps.

Although chest is not my best bodypart I've improved it a ton. One thing I have done is to concentrate more on both functions. One being to bring the arms forward and the other to bring them together. So here is a good one that does both:

Giant set for 3 rounds:
Cable Flyes x10
Db Flyes x10
Db Press x10

[Doberman]

Ladders.

For each minute you do the respective rep.

Minute 1 is 1 rep. Minute 2 is 2 reps. And so on.

Do the ladder resting 60 seconds between sets.

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Nice to see you back around here lately. I'm glad things seem to be going good for you brother. Your always a wealth of information.

[homonunculus]

So these are all "finishers," meaning they come after doing the "regular" training in a given workout?...

-S