How to Build Muscle with Exercise
How to perform a Triple X set
Thoroughly warm-up first. In the table where it outlines, '1 Rep 10 Sec rest, 1 Rep, etc', perform one maximum repetition with a weight so heavy you can only achieve one full rep. Ensure that you perform the required exercises in strict form;
- Rest 10 seconds, then repeat another single rep.
- Rest for another 10 seconds, then repeat another single rep (Your training partner will most likely have to assist you for this and the following rep).
- Finally rest 20 seconds, then perform one last rep.
In the table where it outlines, '4 Negative Reps' (e.g., Chin-ups), hang a weight from your weight belt that is so heavy, that you can't pull yourself up without assistance from your training partner. Lower yourself in a controlled, slow manner and repeat this for 3 more reps (4 Reps Total).
WORKOUT B: LEGS, BACK, BICEPS, FOREARMS, TRAPS
| Exercise | Step 1 | Step 2 | Step 3 | Step 4 |
|---|---|---|---|---|
| 45° Leg Press | 4 reps to failure (2 Sets) | |||
| Leg Extensions | 1 Rep, 10s rest | 1 Rep, 10s rest | 1 Rep, 20s rest | 1 Rep |
| Hamstring Curls | 1 Rep, 10s rest | 1 Rep, 10s rest | 1 Rep, 20s rest | 1 Rep |
| Chin Ups | 4 Negative Reps | |||
| Bench Rows | 1 Rep, 10s rest | 1 Rep, 10s rest | 1 Rep, 20s rest | 1 Rep |
| Standing Bicep Curls | 1 Rep, 10s rest | 1 Rep, 10s rest | 1 Rep, 20s rest | 1 Rep |
| Reverse Curls | 1 Set, 4 Reps | |||
| Calve Machine Shrugs | 4 Reps to failure | |||
WARNING: THIS IS NOT A BEGINNERS ROUTINE !!!!!
Do not attempt this type of training without at least 2 years training experience. Warm-up thoroughly first. During training, if joint pain is experienced at any stage, stop the exercise immediately.