I’m curious as to what or if you all are doing to end your sessions. As in, do you rep out the compound movement of the day of use an isolator to stretch the worked muscle groups? Give me your “fatalities” for each muscle group and your techniques as well.
I M M O R T A L
How do you end it?
It depends on how I am feeling.
It has been any one of these things lately:
Compounds:
Repeat my 1st and ‘main compound’ for the days muscle-group, but in a different set/rep scheme than what I always begin with a Pyramid/Ramp
Examples are, light weight Straight Sets, in a 10x3 , 10x5, or 8x8, or something like, not set in stone.
I may feel like trying to get this ‘finisher’, from just trying to get one huge ( see 1x60 ) at a light weight, and if I can just split up the number of sets it takes me, and work on decreasing the total sets, till my reps are in one set.
Sometimes I use a movements Full ROM, and then do 1/2 ROM, and count that as one rep, I might do that in low rep, high sets, or as in the above fashion.
Sometimes I even repeat my ‘main compound’ in a Reverse-Pyramid, or I Pyramid up all over again.
Isolation:
I might do one Iso, for one of muscles targeted in the group for the day, and then with little rest (probably 10-20 seconds), do an Iso for the muscles.
I might do good-old-fashioned, high rep straight sets.
Example would be for Upper Chest/Shoulder day:
DB Flyes 1x9, DB Lateral, 1x9, ( Ramp ), DB Flyes 1x5, DB Lateral, 1x5, and so on…
Sometimes I will do 1x100, with an Iso for the muscles.
There are some other things I do, but that has been the typical shit I have been feeling is ‘right’.
The only thing I believe to be worthwhile as a finisher is just to do an extreme stretch, I think all the special “finisher” techniques are just bs that really hold no value in creating a bigger/stronger muscle.
Basically, what I’m saying is I don’t believe an exercise should be performed any differently just because it is at the end of your session.
Last set I generally go to failure and that’s about it. Nothing crazy like partials, extra slow negatives, etc. If I’m doing Back width + thickness, right after I’ll do a hanging stretch.
Chest:Bench 135 as many times as possible then right after do as many push-ups as i can.
Arms:Skullcrusher strip offs with ez-bar, bicep curl strip offs with ez-bar
Legs:Cosgrove Complex 6,5,4 Increase weight then 3,2,1
Shoulders:Push press until i cant
Back:Cable row until i cant
[quote]waylanderxx wrote:
The only thing I believe to be worthwhile as a finisher is just to do an extreme stretch, I think all the special “finisher” techniques are just bs that really hold no value in creating a bigger/stronger muscle.
Basically, what I’m saying is I don’t believe an exercise should be performed any differently just because it is at the end of your session.[/quote]
you’re much bigger than i so i will say whatever you are doing it’s working. that being said, sometimes, not all times, a flushing set at the end isn’t a bad idea, gorging the muscles with blood is never usually a bad thing. stretching the fascia towards the end of the workout is also a good thing. in the scheme of things though growth is a result of time spent consistently training intensely.
[quote]waylanderxx wrote:
The only thing I believe to be worthwhile as a finisher is just to do an extreme stretch, I think all the special “finisher” techniques are just bs that really hold no value in creating a bigger/stronger muscle.
Basically, what I’m saying is I don’t believe an exercise should be performed any differently just because it is at the end of your session.[/quote]
Using the DC stretches way?
[quote]trav123456 wrote:
[quote]waylanderxx wrote:
The only thing I believe to be worthwhile as a finisher is just to do an extreme stretch, I think all the special “finisher” techniques are just bs that really hold no value in creating a bigger/stronger muscle.
Basically, what I’m saying is I don’t believe an exercise should be performed any differently just because it is at the end of your session.[/quote]
Using the DC stretches way?[/quote]
I do occasionally, always for quads and sometimes for triceps.
[quote]cyruseven75 wrote:
[quote]waylanderxx wrote:
The only thing I believe to be worthwhile as a finisher is just to do an extreme stretch, I think all the special “finisher” techniques are just bs that really hold no value in creating a bigger/stronger muscle.
Basically, what I’m saying is I don’t believe an exercise should be performed any differently just because it is at the end of your session.[/quote]
you’re much bigger than i so i will say whatever you are doing it’s working. that being said, sometimes, not all times, a flushing set at the end isn’t a bad idea, gorging the muscles with blood is never usually a bad thing. stretching the fascia towards the end of the workout is also a good thing. in the scheme of things though growth is a result of time spent consistently training intensely.
[/quote]
I just see stuff like that as excess volume that I don’t really need to do. In reality do I think getting a crazy pump is actually going to stretch the fascia to any significant degree? Nah, it just cuts into my recovery.
I used to do them a lot and looking back on that I realize it did nothing but slow down my progress.
[quote]waylanderxx wrote:
[quote]cyruseven75 wrote:
[quote]waylanderxx wrote:
The only thing I believe to be worthwhile as a finisher is just to do an extreme stretch, I think all the special “finisher” techniques are just bs that really hold no value in creating a bigger/stronger muscle.
Basically, what I’m saying is I don’t believe an exercise should be performed any differently just because it is at the end of your session.[/quote]
you’re much bigger than i so i will say whatever you are doing it’s working. that being said, sometimes, not all times, a flushing set at the end isn’t a bad idea, gorging the muscles with blood is never usually a bad thing. stretching the fascia towards the end of the workout is also a good thing. in the scheme of things though growth is a result of time spent consistently training intensely.
[/quote]
I just see stuff like that as excess volume that I don’t really need to do. In reality do I think getting a crazy pump is actually going to stretch the fascia to any significant degree? Nah, it just cuts into my recovery.
I used to do them a lot and looking back on that I realize it did nothing but slow down my progress.
[/quote]
point taken, i suppose it might be more psychological than physiological, i like the feeling of that burn out + often i say “how can i kill it at the end.” perhaps i’ve done the work already and i should apt to leave and re-fuel. the benefits of flushing sets, Hany Rambod’s shit is based on it largely, containing blood w/in the muscle.
overall i agree w/ you though, when the work is done get the fuck out, no sense in being catabolic and stubborn, go eat.
You know what’s funny about this whole thing though? If someone made a thread and said, I’m trying to get bigger so I’m lifting in the 20+ rep range and just getting as huge a pump as possible, he would get ripped to shreds.
But yes, to echo your final sentence I think a lot of trainees do them just because they are overzealous. You know, they just want to completely trash the muscle as much as possible to the point where they can’t even flex it. Volume is a fickle beast, pushing it too far is a sure fire way to no where.
People may try using too much weight to pump with. Pumping probably isn’t a widowmaker type set. its a contraction exercise. I often find just going through the motions with no weight, squeezing hard, will feel real good after a solid workout
[quote]waylanderxx wrote:
Basically, what I’m saying is I don’t believe an exercise should be performed any differently just because it is at the end of your session.[/quote]
I believe an exercise should be performed differently at the end of a session, than at the beginning, only if you are not feeling up to doing it all over again.
Often enough I have, ( as it says in my post ), repeated my ‘main’ compound, at the end, in a Pyramid. The same total parameter actually.
It just doesn’t feel right to do that every time.
Performing a given movement with different parameters at the end of session, is really sometimes the only way to keep hitting that muscle without going straight to something like Pec Dec, when you can’t go about the first and ‘main’ way of going about it.
I don’t call what I am doing at the end of a muscle-groups session, a ‘finisher’ any ways.
I don’t think of the change in parameters, as anything ‘bonus/extra’, any more than curls are ‘bonus/extra’ for my ‘arms’, it’s as serious as the Pyramids.
You should not need to pump up if your already working in bodybuilding rep range 8-12.
[quote]Antares wrote:
[quote]waylanderxx wrote:
Basically, what I’m saying is I don’t believe an exercise should be performed any differently just because it is at the end of your session.[/quote]
I believe an exercise should be performed differently at the end of a session, than at the beginning, only if you are not feeling up to doing it all over again.
Often enough I have, ( as it says in my post ), repeated my ‘main’ compound, at the end, in a Pyramid. The same total parameter actually.
It just doesn’t feel right to do that every time.
Performing a given movement with different parameters at the end of session, is really sometimes the only way to keep hitting that muscle without going straight to something like Pec Dec, when you can’t go about the first and ‘main’ way of going about it.
I don’t call what I am doing at the end of a muscle-groups session, a ‘finisher’ any ways.
I don’t think of the change in parameters, as anything ‘bonus/extra’, any more than curls are ‘bonus/extra’ for my ‘arms’, it’s as serious as the Pyramids.[/quote]
I don’t really understand what you are saying here. So if you do bench press at the beginning, then at the end you would do bench press again pyramiding up then down or something?
Interesting discussion, I am watching intently.
Carry on.
[quote]Ct. Rockula wrote:
I’m curious as to what or if you all are doing to end your sessions. As in, do you rep out the compound movement of the day of use an isolator to stretch the worked muscle groups? Give me your “fatalities” for each muscle group and your techniques as well.
I M M O R T A L[/quote]
F,B,B,B,LP
[quote]waylanderxx wrote:
[quote]Antares wrote:
[quote]waylanderxx wrote:
Basically, what I’m saying is I don’t believe an exercise should be performed any differently just because it is at the end of your session.[/quote]
I believe an exercise should be performed differently at the end of a session, than at the beginning, only if you are not feeling up to doing it all over again.
Often enough I have, ( as it says in my post ), repeated my ‘main’ compound, at the end, in a Pyramid. The same total parameter actually.
It just doesn’t feel right to do that every time.
Performing a given movement with different parameters at the end of session, is really sometimes the only way to keep hitting that muscle without going straight to something like Pec Dec, when you can’t go about the first and ‘main’ way of going about it.
I don’t call what I am doing at the end of a muscle-groups session, a ‘finisher’ any ways.
I don’t think of the change in parameters, as anything ‘bonus/extra’, any more than curls are ‘bonus/extra’ for my ‘arms’, it’s as serious as the Pyramids.[/quote]
I don’t really understand what you are saying here. So if you do bench press at the beginning, then at the end you would do bench press again pyramiding up then down or something?
[/quote]
Way besides this math equation this guy is trying to solve can you tell me what numbers i would be looking at for a back as big as yours (provided that appetite is just as big too). chins or lat pulls. rows, and deads… do i have to deadlift cars? lol looking huge man.
[quote]Hazzyhazz24 wrote:
[quote]waylanderxx wrote:
[quote]Antares wrote:
[quote]waylanderxx wrote:
Basically, what I’m saying is I don’t believe an exercise should be performed any differently just because it is at the end of your session.[/quote]
I believe an exercise should be performed differently at the end of a session, than at the beginning, only if you are not feeling up to doing it all over again.
Often enough I have, ( as it says in my post ), repeated my ‘main’ compound, at the end, in a Pyramid. The same total parameter actually.
It just doesn’t feel right to do that every time.
Performing a given movement with different parameters at the end of session, is really sometimes the only way to keep hitting that muscle without going straight to something like Pec Dec, when you can’t go about the first and ‘main’ way of going about it.
I don’t call what I am doing at the end of a muscle-groups session, a ‘finisher’ any ways.
I don’t think of the change in parameters, as anything ‘bonus/extra’, any more than curls are ‘bonus/extra’ for my ‘arms’, it’s as serious as the Pyramids.[/quote]
I don’t really understand what you are saying here. So if you do bench press at the beginning, then at the end you would do bench press again pyramiding up then down or something?
[/quote]
Way besides this math equation this guy is trying to solve can you tell me what numbers i would be looking at for a back as big as yours (provided that appetite is just as big too). chins or lat pulls. rows, and deads… do i have to deadlift cars? lol looking huge man. [/quote]
hahaha, I lol’d @ math equation. Thank ya sir, I’ll try not to derail this thread, but I really don’t lift all that heavy, I means my rows are 275-315, and DL I’ll do reps with 315-405. Now I can go much heavier obviously, but my form is compromised. I always aim for peak contraction and slow negative, I follow a lot of dorian yates principles in that regard. Pretty much working up to 1 top set of 6-10 reps and reaching failure on each exercise. Back day is always, machine pullover, then lat pulldown, BB rows, deadlift (I stop negative at 2 inches below knee and pull back up) and cable rows. Hope that helps.