Samara Donald is: The Gym Coach

Make the most of your workout!

In a rut? Burn it out!

Here’s a tricky situation – what do you do when your muscles get in a rut? You’ve got the motivation, but somehow your muscles aren’t keeping up. You work them out and let them rest. You’ve increased your weight to a max level (where going any higher would start pulling in other muscle groups and you don’t wanna go there!). You do your protein and supplements, but yet their growth has stalled. You probably need to burn it out!

Burn outs are a great way to stimulate muscle growth. Opposite to a pyramid set, where you gradually increase the weight, burnouts have you start with your heaviest weight, and gradually decrease by 5-10lbs until you are totally burned out (e.g. cannot lift any more weight even 5 lbs!).

Here’s how you do it:

  • Start by choosing a particular exercise (e.g. bicep curls, tricep overhead press, squats, etc..)
  • Lay out a series of dumbbell weights, from your heaviest to lightest (e.g. if you chose to work on a bicep curl, and you can lift up to 25 lbs – start with 25 lbs)
  • Grab 2-3 more sets of dumbbells at 5-10 lbs less, then 5-10 lbs less… (e.g. starting with 25 lbs, choose a set of 20lbs, 15 lbs, then 10lbs).
  • Set all the weights in a line
  • Start by doing 10 reps of your heaviest weight (25 lbs), then with minimal rest, do 10 reps of the next lightest weight (20 lbs in this case), then the next (15 lbs). On your last set of weights in the line (10 lbs in this case) – do as many reps as you can.

If you weren’t sore before, you’ll be sore now! Try it and see!


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This entry was posted on March 11, 2011 by in fitness.
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