EXTENDED SETS
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Email: glen@gtpersonaltrainer.co.uk
Extended Sets is another excellent 'to fatigue' training principle, which places huge demands on, and stimulates a wider range of, muscles.
Predominantly using the same equipment and amount of resistance, this multiple exercise (2 - 4), principle allows you to work each muscle group for a lot longer, perform more repetitions and target more muscle fibres, than you would if you only worked to fatigue for a single exercise.
This is achieved by moving from an exercise position where you are mechanically weak, to an exercise position where you are mechanically stronger.
All exercises must be performed in strict form; when strict form can no longer be achieved you must stop, rest for 10 seconds, and immediately perform another exercise which works the same major muscle group (agonist), but which also engages other muscles (synergist) which assist in the performance of a differnent angle/variation of the original exercise.
Keep in mind that you don't have to simply superset 2 exercises, but can work with up to 4 different exercises to achieve absolute muscle fatigue.
With regards to repetitions and resistances; when devising your Extended Sets workouts, start each major muscle group with the exercise you are mechanically 'weakest'; then select a resistance with which you can perform this exercise for 12 repetitions.
The number of repetitions will change with every exercise, and every set, as fatigue starts to take effect. However, you must ensure that you work each set to fatigue, and only stop when strict form can no longer be achieved.
If you are performing bodyweight exercises e.g. chin-ups/pull-ups then you'll need to simply perform the exercise, for as many repetitions, until strict form can no longer be achieved before moving to the next chin-up/pull-up variation; this may only be 3 - 8 repetitions per variation.
Muscle fatigue can be pushed even further by including suspension training after the bodyweight/barbell/dumbbell exercises.
The number of sets you perform is more of a personal preference; I prefer to do 2 - 4 sets. Again, keep in mind that as the sets increase the number of repetitions you'll be able to perform will decrease, with the onset of muscular fatigue.
It is important to ensure that you stop only when the specific muscles reach fatigue, not when your grip fails. Therefore, with this in mind please feel free to use wrist straps to secure your grip.
Below are just a few examples of extended sets, per muscle group:
Back
Wide Grip Pull-Ups
Alternate Grip Pull-Ups
Close Grip Chin-Ups
Neutral Grip Chin-Ups
Wide Grip Lat Pulldowns
Alternate Grip Lat Pulldowns
Close Grip Pulldowns (supinated grip)
Neutral Grip Pulldowns (V Bar)
Chest
Incline Bench Dumbbell Chest Press
Decline Bench Dumbbell Chest Press
Flat Bench Dumbbell Chest Press
Flat Bench Dumbbell Flyes
Flat Bench Chest Press
Dumbbell Pullovers
Push Ups (feet placed on a bench)
Push Ups (feet placed on floor)
Push Ups (hands placed on a bench)
Shoulders
Dumbbell Lateral Raises
Dumbbell Incline Bench Prone Lateral Raises
Dumbbell Front Raises
Dumbbell Alternate Arm Shoulder Press
Seated Barbell Military Press
Standing Barbell Push Press
Trapezius
Barbell Wide Grip Upright Rows
Barbell Close Grip Upright Rows
Barbell Hanging High Pulls
Incline Bench Dumbbell Shrugs
Barbell Shrugs
Triceps
EZ Bar Overhead Tricep Extensions
EZ Bar Lying Tricep Extensions
EZ Bar Close Grip Presses
Seated Dumbbell Overhead Tricep Extensions
Dumbbell Kickbacks
Decline Bench Lying Dumbbell Rollouts
Biceps
Dumbbell Preacher Curls
Dumbbell Hammer Curls
Dumbbell Supinated Curls
EZ Bar Spider Curls
EZ Bar Drag Curls
EZ Bar Bicep Curls 21's
Dumbbell Concentration Curls
Incline Bench Dumbbell Curls
Standing Dumbbell Bicep Curls
Calves
Barbell Standing Calf Raises
Donkey Raises
Seated Soleus Raises
Quadriceps
Dumbbell Bulgarian Split Squats
Dumbbell Front Squats
Dumbbell Cleans
Barbell Front Squats
Dumbbell Reverse Lunges
Barbell Deadlifts
Suspension Trainer Plyo Jump Squats
Suspension Trainer Starting Blocks
Suspension Trainer Overhead Squats
