Finishers are a technique that we use regularly in our weight training to really push our muscles to fatigue and break through a plateau. If you are an experienced weight lifter looking to take your training to the next level you should definitely incorporate finishers into your training. A "finisher" is exactly what it sounds like... your final exercise in a workout.
Our favorite example is a drop set. Today I (Juliane) did a leg workout focusing on quads. So my final exercise was a drop set on the leg extension machine. You can do this with any muscle group. Here's how it works...
Start with a little lighter weight than you would normally use for a regular set. Do ten reps. Then drop the weight 10lbs and do 12 reps. Drop the weight 10lbs and do 15 reps. Drop the weight 10 more pounds and do 20 reps. The only rest in between is enough to switch the weight. Your muscles should be burning by this point but sometimes I'll try to get in that 6th drop set of 30 reps to really fatigue the muscle.
Another example of a finisher is FST-7. It stands for Fascial Stretch Training and the seven refers to seven sets performed as the final exercise of a target body part. Basically you train that body part on any given day heavy as you normally would keeping the rep range between 8-12, but the last exercise you perform the seven sets 10 reps to finish off that particular muscle, with minimal rest in between to get the best pump possible. Keep rest intervals between 30-45 seconds and make sure to stay hydrated to push that fluid into the muscle and stretch the fascia even further.You should refrain from using compound lifts as your "seven set," because they require balance and the use of ancillary muscles which takes focus off the target muscle. The goal is to bring as much vitamins, minerals, amino acids, oxygen etc. into the muscle, and also stretch the fascia surrounding it to help encourage maximal muscle growth.
Have fun incorporating these techniques into your training and always remember to use proper form!For personalized online plans visit our website at http://twinspirationfitness.webs.com/
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