Extended Set Training
If you’re looking for a way to deal with lactic acid in your conditioning, then extending your sets is the ticket as it’s a great way to improve muscular endurance. Try ladder sets with a squat, bench, overhead press, or pull-up. Load the bar with your 10–12 rep max in one of the above given exercises, and perform just 2 reps. Rack the weight and rest for 10 seconds. Then take it back off the rack and perform 3 reps. Rest again for 10 seconds, then do 5 reps. After one more 10-second break, perform 10 reps.
Like that, you’ve done a total of 20 reps with your 10-rep max, thanks to the mid-set “mini-breaks” you took to replenish your energy. On top of being a good fat-burning tool, you’ll also add size to your muscles with this system, and get a great psychological challenge due to the nature of the sets. Focus on 5 rounds of ladder sets per exercise, and do 2 exercises using this method per workout.Back to top