Tip: Trigger New Triceps Growth

Tag this onto the end of arm day and you'll get the best pump of your life... and stimulate new muscle growth.

Categorized under Training

This technique takes pain to a new level. It’s called a “multi-hold pump set” and it’s best done at the very end of a training session. You should only do one set. Here’s what it would look like with a triceps exercise:

Triceps Extension: Multi-Hold Pump Set

  1. Hold a weight isometrically for 20 seconds, ideally at your weakest point. Then pump out 8-10 reps.
  2. Go immediately into a second hold targeting the same point in the range of motion, this one for 15 seconds. Pump out 6-8 reps.
  3. Go immediately into a third hold, again targeting the same point, this one for 10 seconds. 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. This method loads up the muscle with tons of local growth factors, as well as hyper-saturating it with amino acids.