How many people here will throw in a 'finisher' set at the end of their workout?
I usually do some sort of fairly intense drop set or super-set at the end of my workout and I feel like it is beneficial.
I love "finishers." I usually do conditioning stuff, like sled pulls or hill sprints at the end of my workouts. But in the past, I've also used Farmers Walks, Stone Carries, and Sandbag Lifting to "finish" my workouts.
Along the same lines, sometimes after a heavy squat session, I will finish with a lighter set of 20 reppers.
Never really done them but I feel like I need to. On my bench days, its my triceps that are exhausted way before my chest. Maybe it would be beneficial to throw in some pec deck sets or something. I have a teeny chest for my size lol.
- Incline Bench Press (set of 5-8 reps)
- Dumbbell Flat Bench or Machine Bench Press (set of 8-10 reps)
- Cable Crossover or Pec Deck (set of 10-12 reps)
- Push-ups (10-25 reps)
You can do this for 1-2 circuits at the end of your workout, using weights that are challenging but not to the point where you are completely failing early in the circuit.
I do backdown sets for my main me movement. For example after I work up to a RM I drop the weight to something I can do 10-15 times. It has helped me tremendously especially on the bench press.
I have just added farmers walk to my legs days. Seems to do it for me...
I also like to add in a 20rep bench if i can muster it. I always have done i do not know why or any science behind it just feels good
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I definitely need to add something at the end of my bench day...my chest is really lacking.
One of the best 'finisher set' methods is to simple "run the rack" or do a "strip set". Pick an exercise like flat dumbbell bench press and then start off with a challenging weight and work your way down. You can make 10-15 lbs drops without any rest until you are working with light dumbbells and struggling. You can also do this with a barbell by loading some smaller plates and stripping off the weight while continuing your set and forcing out additional reps.
I use 5/3/1...
Heavy rows working up to a 5rm
Then bench again with either
5x10 of 50-60% of my max (Boring but big) or
5x5 of 75% of my max if I am feeling really good that day
Then I do more lighter sets of rows and I match what I did on bench, so if I did a 5x5 on bench I do a 5x5 on rows.
I have done backdown sets in the past as well and really enjoyed them so I guess you could say that would be a finisher.
Usually I would ramp up to one heavy all out set of 5-8 reps, then I would drop the weight back and knock out a set of 10-12 reps. I got this idea from DC training as they do not rest pause back thickness, they use two sets as said above.
Success is achieved by doing a little more than you thought you could, and a lot more than anyone else.
Used to do finisher sets until a couple years back. Now every set is a finisher. i go as heavy as possible on every set. Everyone responds differently to training but since i simplified and simply started lifting ehavy on a handfull of exercises, my strength and asize has shot up more than on anything else. No dietar changes either so i know it is purely as a result of hard work on basics.
I pick two each workout and do one set of each after sevral warm-up sets, strecth and go home. I lift every 3 days.
169 to 192 in bw with no dietary change.
Last edited by BoAnderson71; 11-03-2010 at 09:08 PM.
warm up sets on dip and then one all out set for 8 reps
warm up sets on squat and then one all out set for 20 reps.
Thats what I am doing...not really bulking or anything but just eating when I am hungry. Its been working so far....was 220 pounds a few months ago at any given point during the day (sometimes even as low as 218 in the AM) and now I am 233 in the mornings. I don't think its necessary to bulk unless your lifts are just stalling like crazy or you are trying to switch weight classes for whatever reason or just painfully skinny.
Last edited by mchicia1; 11-04-2010 at 08:32 AM.
OR, volume works well for many of my mates (the ones on "assistance") but never did anything for me or my training partner. In a few days, my next workout will be deadlift (20 reps, do or die) and bench (8 ish reps till positive failure). Simple, brutal, effective. You would love the classic iron man articles. The pre-roid era writing is filled with wisdom.
Since you are already doing a lot of benching I would probably go with incline dumbbells, bodyweight dips, or another exercise that will hit your chest/triceps from a different angle. Something like this could be effective:
Pressing 'Finisher' Complex:
- Incline DB Bench (moderate weight for 10 reps)
- BW Dips (10 reps)
- Triceps Pushdown (light weight for 25 reps)
You could do two rounds of this complex with minimal rest and that should leave you feeling pumped/fatigued when you walk out of the gym.
What I am talking about with a 'finisher' is not just going to failure but going to failure and then stripping the weight and continuing your set or jumping on another machine/piece of equipment and pounding out a few more reps.
Are you doing drop sets / super sets or just 1-2 high intensity sets for each movement?