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:
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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.
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.
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