Tip: Do One Set for Arm Growth

Yes, just one set. One excruciating set that'll make your eyeballs pop out. Here's how to do it.

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The Multi-Hold Pump Set

This technique takes pain to a new level. It’s best done at the very end of a workout. Do only one set! This method loads up the muscle with tons of local growth factors, as well as hyper-saturating it with amino acids. Here’s what this training method looks like for a triceps exercise:

Triceps Extension: Multi-Hold Pump Set

  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.

The same method can also used for biceps. Do the iso hold at the mid range of a curl variation.

Christian Thibaudeau specializes in building bodies that perform as well as they look. He is one of the most sought-after coaches by the world's top athletes and bodybuilders. Check out the Christian Thibaudeau Coaching Forum.