Big Pete Fox's Blaster Routine
I use a certain technique that I've shown many friends, who now curse my existence because of it. It's a simple set/rep scheme I thought of years ago to get my arms to grow, so far it worked.. This can be used for any body part, I do this as a finishing movement when I want to flush the muscle to the point where it feels like it's going to pop.. I call this technique the Fox Set!
Here's an example, say you are working arms:
Alternate Dumbbell curls with the dumbbell range 40lb-70lbs
Do 10 reps alternating with the 40's, rest 5 seconds, do 10 with 45.. Continue up to the 70's, your reps should be close to 10 but not quite, maybe 6-8.. Now, you use the 70's to the allowed amount your able to squeeze, resting 5-10 seconds between
dumbbells.. Once you finish at the 40lbers, THAT WAS ONE SET!!
Yes, all that work is counted as only one set, and you do this rotation for 2-3 sets... Sounds sick, does it not?
Here's my scheme for T-bar Rows (my favorite back movement!)
2 45's for 10-12 reps,
3 45's for 10-12 reps,
4 45's for 10-12 reps,
5 45's for 8-10 reps,
6 45's for 6-8 reps
rest 15 seconds, start again with the 6 plates, dropping a plate after the allowed amount of reps you can do.. 2 plates should feel heavier than the 6 plates did, not to mention, this is still considered one set!
NOTE: To defend against overtraining, this should only be done every two weeks in a cycle... Week one, do the
Fox set for biceps, week two try the back idea, so on.. It can also be done with light weights/high reps if you're into that while dieting.. I did this while dieting, and it helped me keep my strength up while low-carbed..
Now, who wants to try?
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