"Add-On-Sets" to Add On Size!

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I have a saying: “If you want your muscles to grow, you cannot ‘whisper’ at them – you must SCREAM!” What I mean by this is that the human body is not a big fan of spending it’s limited energy on building giant lats, pecs and delts. Our physiology has evolved to prioritize fighting off bacteria, illness and disease, while continuously attempting to keep everything in balance, or a state of homeostasis.

The body desires to have a normal amount of muscle, body fat, endurance and strength; only enough for basic survival. So because of this we must literally force the changes we want. We must train intensely enough to communicate to our systems that if we do not acquire more muscle, we will be seriously injured, or even in danger of dying the next time we “torture” it in the gym! Below is a method of training that I developed called “Add-On-Sets,” which is meant to fit this very need. It will not only GREATLY crank up your level of intensity, but will also allow you to manifest very specific alternations to the overall look of your physique.

Add-On-Sets are similar to Supersets, Tri-Sets and Giant Sets, but with a slight twist. Add-On-Sets allow you to set up a hierarchy of movements, based on which ones you need most to target a specific area of a body part. While using an Add-On-Set workout, you will decide which exercises will be prioritized and thus get the most work sets. This will result in a radically intense workout with laser-like muscle-sculpting precision! Check out this bi-peaking and tri-sweeping Add-On-Set workout to see exactly what my mad-scientist brain is talking about!

  • Target: Higher Biceps
  • Precision Movements: 90-Degree Preacher Curl; Hammer DB Curl
  • Other Movements: Barbell Curl; Incline Dumbbell curl

Add-On-Set Workout:

  1. 90-Degree Preacher Curl: 1 x 8-10 (rest 1 minute)
  2. 90-Degree Preacher Curl: 1 x 8-10 (no rest), Hammer DB Curl: 1 x 8-10 (rest 2 minutes)
  3. 90-Degree Preacher Curl: 1 x 8-10 (no rest), Hammer DB Curl: 1 x 8-10 (no rest), Incline Dumbbell curl: 1 x 8-10 (rest 3 minutes)
  4. 90-Degree Preacher Curl: 1 x 8-10 (no rest), Hammer DB Curl: 1 x 8-10 (no rest), Incline Dumbbell curl: 1 x 8-10 (no rest), Barbell Curl: 1 x 8-10
  • Target: Sweeping Triceps
  • Precision Movements: Incline Overhead Barbell Extension; Cable Overhead Extensions Using Rope Attachment
  • Other Movements: V-Bar Pressdown; Dips

Add-On-Set-Workout:

  1. Incline Overhead Barbell Extension: 1 x 8-10 (rest 1 minute)
  2. Incline Overhead Barbell Extension: 1 x 8-10 (no rest), Cable Overhead Extensions Using Rope Attachment: 1 x 8-10 (rest 2 minutes)
  3. Incline Overhead Barbell Extension: 1 x 8-10 (no rest), Cable Overhead Extensions Using Rope Attachment: 1 x 8-10 (no rest), V-Bar Pressdowns: 1 x 8-10 (rest 3 minutes)
  4. Incline Overhead Barbell Extension: 1 x 8-10 (no rest), Cable Overhead Extensions Using Rope Attachment: 1 x 8-10 (no rest), V-Bar Pressdowns: 1 x 8-10 (no rest), Dips: 1 x 8-10

Note: Add-On-Sets is an extremely effective hypertrophy-producing technique, but it should not be used often. Maybe once every four weeks for each body part, otherwise over training can occur.