amino acids

amino acids

Triceps Extension: Multi-Hold Pump Set

18h ago
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Description

The multi-hold pump set technique takes pain to a new level. It's best done at the very end of a training session. You should only do one set. This method loads up the muscle with tons of local growth factors, as well as hyper-saturating it with amino acids. 1. Hold a weight isometrically for 20 seconds, ideally at your weakest point. 2. Then pump out 8-10 reps. 3. Go immediately into a second hold targeting the same point in the range of motion, this one for 15 seconds. 4. Pump out 6-8 reps. 5. Go immediately into a third hold, again targeting the same point, this one for 10 seconds. 6. 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. – Christian Thibaudeau