Create Tension, Build More Muscle

The bad news is that training with strength-curve set extenders in busy commercial gyms can be impractical because of suboptimal equipment availability and/or placement, as anyone who’s ever tried to perform a circuit at their local gym knows by now. Also, hogging multiple pieces of equipment will irritate other people who wait to use them and complicate the experience for everyone.

 

Remember, you will want to minimize the rest in between exercises in order to maximize the effectiveness of the extended set, and getting interrupted all the time won’t help with that one. So if you have no other option than to use a commercial gym, stick to these basic rules to ensure an effective workout that doesn’t interfere too much with the needs of others around you:

  • Use as few pieces of equipment as possible by choosing exercises that allow you to do so or slightly adjusting them so that you can use the same piece of equipment for more exercises.
  • Make sure that the equipment is close to you or that it can be moved around and placed next to a machine you want to use (think free weights).
  • Incorporate bodyweight exercises that you can perform wherever and without any equipment as often as possible.

Sample strength-curve extended sets for extreme muscle building

The following tri-sets and compound sets will help you work your targeted muscles like never before and stay maximally pumped for days. Perform 2-3 of them in a row, resting no more than 3 minutes in between.

Chest compound set #1

  • Low incline dumbbell bench press: 2-3 sets x 6-8 reps
  • Machine fly: 2-3 sets x 6-8 reps

Chest compound set #2

  • Side to side push-up: 2-3 sets x AMRAP
  • Machine fly: 2-3 sets x 6-8 reps

Back tri-set



  • Pull-down: 2-3 sets x 6-8 reps
  • Dumbbell pull-over: 2-3 sets x 6-8 reps
  • Straight-arm pull-over: 2-3 sets x 6-8 reps

Quads tri-set #1

  • Back squat: 2-3 sets x 6-8 reps
  • Sissy squat: 2-3 sets x AMRAP
  • Leg extension: 2-3 sets x 10-12 reps

Quads tri-set #2

  • Reverse barbell lunge: 2-3 sets x 6-8 reps
  • Sissy squat: 2-3 sets x AMRAP
  • Barbell hack squat: 2-3 sets x 6-8 reps

Hamstrings compound set

  • Romanian deadlift: 2-3 sets x 6-8 reps
  • Lying leg curl: 2-3 sets x 6-8 reps

Biceps tri-set

  • Incline curl: 2-3 sets x 6-8 reps
  • Seated dumbbell curl: 2-3 sets x AMRAP
  • Alternating reverse incline curl: 2-3 sets x AMRAP

Triceps tri-set

  • Lying triceps extension: 2-3 sets x 6-8 reps
  • Overhead dumbbell extension: 2-3 sets x 6-8 reps
  • Cable press-down: 2-3 sets x 6-8 reps

Deltoids compound set

  • One-arm cable lateral raise: 2-3 sets x 8-10 reps
  • Dumbbell lean-away lateral raise: 2-3 sets x 8-10 reps

Calves compound set

  • Leg press calf extension: 2-3 sets x 12-15 reps
  • Dumbbell calf raise: 2-3 sets x 12-15 reps

Continuous tension leads to more hypertrophy and maximum hypertrophy creates killer muscles. That’s why this type of training might be that final missing part of your muscle building puzzle that will help you realize your full potential and get that edge you want, so don’t miss out on an opportunity to gain more lean mass at each trip to the gym. Good luck!



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