by Christian Thibaudeau
Yes, just one set. One excruciating set that'll make your eyeballs pop out. Here's how to do it.
The Multi-Hold Pump Set
This technique takes pain to a new level. It’s best done at the very end of a workout. Do only one set! This method loads up the muscle with tons of local growth factors, as well as hyper-saturating it with amino acids. Here’s what this training method looks like for a triceps exercise:
Triceps Extension: Multi-Hold Pump Set
- Hold a weight isometrically for 20 seconds, ideally at your weakest point.
- Then pump out 8-10 reps.
- Go immediately into a second hold targeting the same point in the range of motion, this one for 15 seconds.
- Pump out 6-8 reps.
- Go immediately into a third hold, again targeting the same point, this one for 10 seconds.
- Finish by doing as many reps as possible.
You’ll actually feel your muscles inflate after you’re done. It’s a very weird but fun feeling.
The same method can also used for biceps. Do the iso hold at the mid range of a curl variation.
