A challenging way to stimulate muscle growth for the intermediate to advanced weight lifter is to incorporate burn-out sets into your routine. Performing burn-out sets on various body parts and muscle groups will rip your muscles down and build them back up to bigger and better levels.
Burn-Out Sets Defined
Burn-out sets can be structured numerous ways, but follow the same general outline. Perform a set of 10 reps, choosing a weight that is at the heavy end of your range. Set the weight down, grab the next lighter weight available, and shoot for another 10 reps. Continue this pattern, decreasing the amount of weight lifted each set, until even the lightest weight feels as if it weighs a ton, and you are completely fatigued or burned out, hence the name. For instance, do 10 bicep curls using 25-lb. dumbbells. Set them down and immediately grab the 20s. Do 10 curls, put them down and get the 15-lb. dumbbells. Do 10 curls, get the 12s. Do 10 curls, get the 10s, and finish your last set of 10.
Significance
This modality of exercise is the opposite of pyramid training, which incrementally increases the weight each set. It is so effective because it takes the muscles past failure, by reducing the weight being lifted, allowing them to continue beyond the point of failure at the higher weight. This new realm of discomfort lets your muscles know what is expected of them, and they will respond by rebuilding and growing larger than ever.
Misconceptions
Your muscles regenerate while you are asleep, not while you are performing the exercise. So, all the burn-out sets in the world won't make a difference if you're burned out and not getting enough sleep. Without at least eight hours of sleep a night, on a consistent basis, your muscles will get torn down, but never have a chance to rebuild and grow, so adequate sleep is part of the requirement for burn-out sets to work.
Tips
Maintaining proper form is very important because by the end of a burn-out set, the muscles will be totally fatigued and more prone to improper form and injury, even while using a light weight. Don't let that happen. Concentrate on the muscles being used. Feel the burn and keep that form precise.
Considerations
Always make sure your muscles are properly warmed up and ready for intense exertion before beginning burn-out sets to perform them more effectively and avoid the risk of injury. Obviously, this structure does not work with body-weight-only exercises like dips or push-ups. Also, if you're new to strength training and weight lifting, this may not be the best choice for you.
References
- What are Burn-Out Sets?
- Making the Cut, Jillian Michaels, 2007
- Program Design for Personal Trainers, Douglas S. Brooks, MS, 1998
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