Bodybuilding- Let's Do a Fun Set
Excerpt : Are you ready for a Fun Set? You may be asking yourself what set could fun? Let me describe the situation by using typical bicep routine. Let's suppose when I go the gym today to blast my biceps, I
Are you ready for a Fun Set? You may be asking yourself what set
could fun? Let me describe the situation by using typical bicep
routine.
Let's suppose when I go the gym today to blast my biceps, I
start off with standing barbell curls. I work four sets with 8
to 10 reps. My partner is no way letting me off easy, so he
loads the bar to make every set heavy. On the last set, I know 4
reps is going to be tough, the 5th will be almost impossible and
6 through 8 will be done only with his help. My "bi's" are
beginning to fry and I have just gotten
 
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started.
Next we move to seated alternating dumbbell curls. The movement
is more concentrated because you only have to focus on one arm
at time. Again, my partner sees an opportunity to torture me a
bit more. He forces me through the last reps of every set.
Remember I said fried before; well now we are really pumping in
the blood. The head of the bicep is getting down right full from
this workout. I feel the growth coming on!
Now I move to another bi blasting exercise, the seated curl
machine. This machine isolates the bicep movement and
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eliminates
any possibility of cheating. Again, I do 4 sets of 8-10 reps.
So what the heck is FUN SET? None of the above sounded like
fun...right? Hold on I'm getting there. I just had to set the
stage for defining the Fun Set.
The Fun Set is a set that you do in addition to your normal
routine. However, with the Fun Set you choose any weight and
number of reps you want to do. In my mind, if you have just
pounded out the hard and heavy sets, the Fun Set should be light
weight and done with higher reps. Often I will stay with the
last exercise in
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my arm routine and just lighten up and rep out.
In this case the curl machine does the trick for my Fun Set.
My biceps will flush with blood for the best feeling pump on the
planet. Try it; you'll know what I mean. Heck I might even do 2
Fun sets if the feeling is there. You'll know when to stop. Do
too many and the Fun Sets will become counter productive.
You can do a Fun Set with any muscle group! Some suggested funs
for other body part are:
* Triceps- do bent over tricep kick backs with a light weight
dumbbells
* Pecs- do
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light weight cable flies or flat bench dumbbell flies
* Back- do wide grip cable pull downs
* Legs- do high rep squeezing leg extensions
* Calves- do calf extensions on box or other elevated surface
with just your body weight
The key to a Fun Set is to add it periodically to your regular
routine. Keep it spontaneous. Also, keep it light and increase
the reps. You will have a blast.
This technique was introduced to me by a very good friend (Tom
Hahn) in Louisville, KY. My thanks to him. There is nothing like
a FUN
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SET!
About the author:
Scott Jameson is a bodybuilder and trainer for over 30 years. He
has a passion for bodybuilding and helping other achieve this
success. He regularly applies the techniques in this article.
See more of his articles at
http://www.bodybuildingprogramzone.com
This article may reproduced on your website provided you
acknowledge Scott Jameson as the author and must show link to
http://www.bodybuildingprogramzone.com
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