![]() They only require dumbbells but are guaranteed to up the intensity and result in a serious pump.Ĭhoose weights that allow you to do more than ten reps in your first set, but no more than twenty. We’ve got three ‘chipper’ workouts below for you, for any muscle-building strategy. Once you find you can quickly get to your rep target in only 2-3 sets, it’s time to up the weights. Repeat the same movements, with the same weights often. ![]() Break those down however you wish into chipper sets of 30, 50 or even 100 for more light weight accessory movements and smaller body parts like the biceps. If your goal is packing on muscle, pick weights that you think you could get more than ten reps out of, but no more than twenty, and aim for a total of 200-300 reps per body part, per week. The result? Minimum time, maximum reps in the 'proximity to failure' zone and a boat load of ‘metabolic stress’, one of the primary drivers of muscle growth. You may start with an opening salvo of fifteen reps, followed shortly thereafter by a set of ten, then eight, so on so forth, until eventually you’re working in twos and threes, just to get the job done. ‘Five sets of ten’ becomes a goal of fifty and tasks you with working and resting intuitively in order to get through each movement (with good form) in as little time as possible. XL Your Chest With This 250-Rep 'Chipper'Ī ‘chipper’ turns traditional gym logic on its head by swapping the sets and reps for an overall target and asking you to simply ‘chip away’ until you’re done.We’ve already shared with you our ‘250% Method’, which helps you to find that sweet spot whatever weights you’re using, but now we want to share with you another foolproof method, often employed in the CrossFit world, for ramping up the intensity for some serious gains: the chipper. But that won’t account for day-to-day fluctuations in strength, energy levels and motivation. So, how do we ensure, without a doubt, that we’re hitting it hard enough every time we train? You can get your calculator out and figure out your lifting ‘percentages’ to help you choose weights and reps. It looks like Muhammed Ali may have been onto something when he said, ‘I only start counting when it starts hurting because they're the only ones that count’. You also don’t need to take every set to complete failure, that can lead to injury or leave you too sore to train for the next fortnight, not ideal.īut pushing yourself into that 'not-so-sweet-spot' where you could only do two or three more reps at most, each time you pick of the barbell, whether that means performing 5 reps or 25, is going to ensure that you’re training with enough intensity to earn those much coveted gains. ![]() It’s widely agreed that sets that end while you still have five or more reps in the tank aren’t going to do much for muscle growth. Research has shown that it’s not necessarily how many sets of ten you perform, but how close you come to ‘failure’ (the point at which you can no longer perform another high quality rep) on each of those sets that counts. ![]() But, one variable that’s not quite as simple to nail down is just how hard you should be working in order to build maximum muscle, in minimum time. They are without a doubt one of the best ways to organise your training. Sets, reps and rest times are great, they give you a blueprint to follow in the gym to ensure you’re not just guessing when it comes to building muscle. ![]()
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