Functional Hypertrophy Training: The Ultimate Guide!

People have long been aware that muscle weighs more than fat, but what do you do when you need to build muscle and you don’t want to add more fat? If you are a fitness enthusiast, then you’ve probably tried just about everything there is to know about muscle growth. But maybe you’ve also realized that some things just don’t work out for you.

You’ve probably heard of the term “hypertrophy training” and think it’s just about “lifting heavy weights”. But the truth is, “hypertrophy training” is about more than just muscle growth. It’s about the process of changing your body for the better, and it has a lot of benefits for both the body and the mind.

Functional hypertrophy training is one of the most controversial terms in the fitness industry. The term functional hypertrophy training means that you are training to increase the size of your fast-twitch muscle fibers.

Fast twitch muscle fibers have the greatest potential to increase size and strength, so it makes sense to focus on these fibers in your training programs.

Here’s what world-class German trainer Wolfgang Unsold has to say about functional hypertrophy training:

Functional hypertrophy is the basis for lasting results because it allows for a much more continuous progression of training.

I couldn’t have said it better myself! When I think of functional hypertrophy, I think of some of the greatest and strongest bodybuilders, powerlifters, and powerhouses of all time, including Mariusz Pudzianowski, Dorian Yates, and Larry Wills. All three men have incredible bodies and are as strong as they look.

Meet the world’s strongest bodybuilder, Larry Wills, who weighs an incredible 515 pounds:

Unbelievable. Larry Vils trains for functional hypertrophy and it shows in his physique and on the powerlifting platform.

If you want to train for functional hypertrophy, you need to know what the best repetition ranges and times under load are. According to Canadian trainer Charles Polikin, the best way to train for functional hypertrophy is to train in the range of 4 to 8 reps.

Here’s a great chart that shows the optimal repetition ranges for different training goals:

Optimal repeatability ranges for different lenses

Relative strength: 1-5 repetitions per set
Functional hypertrophy: 4-8 repetitions per set
Hypertrophy in bodybuilding: 8-20 reps per set
Muscle endurance: 20+ repetitions per set

As you can see, you should train between 4-8 reps if your goal is functional hypertrophy. If you train between 4 and 8 reps, the weights are heavy enough to activate the fast-twitch muscle fibers. However, the number of reps is still high enough to build up enough time under tension in one set.

One of the classic repetition patterns for functional hypertrophy is the classic 5 sets of 5 program, although there are many others. It’s also very important to vary the time under load correctly when you train to build fast-twitch muscles.

Charles Polikin states that the optimal time under tension is 20-40 seconds per set when training for functional hypertrophy. Here is an excellent table of the optimal time under load for different training goals:

Optimal life spans for different purposes

Relative strength: 1-20 seconds TUT
Functional hypertrophy: 20-40 seconds TUT
Bodybuilding hypertrophy: 40-70 seconds TUT
Muscular endurance: 70+ seconds TUT

As you can see, most sets should last 20-40 seconds if you are training for functional hypertrophy. The key to making your sets last this long is to vary the pace of the exercises.

If you are not familiar with the rhythm of the exercise, here is an excellent video by Charles Poliquin explaining the concept:

For example, let’s say you want to perform sets of 6 reps on the bench press to achieve functional hypertrophy throughout your upper body. In this case, the 3/1/X/0 tempo would be an excellent choice. 3/1/X/0 means you use a 3 second down phase, a one second pause in down position and an explosive lift phase.

This means that your sets represent (6 reps) x (5 seconds per rep) = 30 seconds of energy. This is what you’re looking for!

If you are a beginner, you will get great results simply by using the right reps and load times to create functional hypertrophy. However, if you are an advanced trainer, you should use more advanced training methods to overcome the training plateaus.

Here are the 5 most effective functional hypertrophy training methods of all time:

Method 1: Giant sets for fast movements
Method 2: Fast muscle building kits
Method 3: Isometric training
Method 4: Learning with pause
Method 5: Eccentric training

In this comprehensive guide, I’ll show you exactly how to use these advanced training methods to create functional hypertrophy throughout the body. I think you’ll be surprised at how effective these training methods are for building strength and size.

A word of advice: If you have difficulty reading the training programs in this article, please refer to this guide to reading training programs. Let’s get to work…

Part 1: Giant sequences for fast movements

Giant sets are a strength training method made popular by IFBB professional Milos Sarcev. The basic idea is to perform 4 or more exercises in a row for one body part with only 10 seconds of rest between sets. For example:

Giant Game Training Logbook

Perform exercise 1, rest 10 seconds
Perform exercise 2, rest 10 seconds.
Perform exercise 3, rest 10 seconds
Do exercise 4, rest 2-4 minutes, repeat!

Guys like Milos Sarchev like to do giant sets with 10-20 reps per set. This is a great way for a bodybuilder to train for hypertrophy, because you get a great pump and really fatigue your muscle target. However, the giant series can also be modified to better work on building functional hypertrophy. The key is to perform sets in the range of 4-8 reps. I call this method giant sets for fast muscles.

Giant sets for fast muscle fibers are so effective because you dramatically increase the time under tension in your sets to build size, but you also lift heavy enough to engage the fast muscle fibers. They are the best of both worlds!

Bodybuilding trainer John Meadows likes to use large sets of quick pulls when working with his clients. Here John demonstrates the upper back press:

John Meadows Giant Upper Back Kit Route #2

A1 : Rowing with chest support (wide/flexible grip forward), 4 x 8, 1/0/X/0, 10 seconds rest.
A2 : Diagonal drive DB, 4 x 8, 1/0/1/0, pause 10 seconds
A3 : Flying pull-ups (narrow/neutral grip), 4 x 8, 1/0/1/0, 10 seconds rest.
A4 : Single-sided rowing machine, 4 x 8, 1/0/X/0, 10-second pause.

Here is a training video for this session:

As you can see, John uses different exercises to overload all the muscle groups in the upper back. John performs each exercise in a heavy set of 8 reps, which is hard enough to train the fast twitch muscle fibers. Of course, you can also use giant sets with even fewer reps per set. Here’s a series of huge, fast-paced muscle exercises Nick Mitchell developed to strengthen loose hamstrings. Check out Nick Mitchell’s giganticrear end set from hell.

A1 : Bilateral extension of the stretched legs (Polikin method, legs in neutral position)**, 4 x 6, 4/0/1/0, rest 10 sec.
A2 : 90 degrees back extension (with DB), 4 x 6, 2/0/1/2, rest 10 sec.
A3 : Stretch back at a 45 degree angle (dumbbell in front grip), 4 x 6, 3/0/1/2, rest 10 sec.
A4 : Bilateral leg extension in supine position (plantar flexion, neutral feet), 4 x 6, 4/0/1/0. Rest 10 seconds.
A5 : Leg raise, 4 x 6, 3/1/1/0, rest 240 sec.

** To perform the Poliken leg extensions, the ankles must be dorsiflexed (toes pointing toward the shins) in the concentric zone and the ankles plantarflexed (toes pointing away from the shins) in the eccentric zone.

Here are the training videos: Exercise A1, Exercise A2, Exercise A3, Exercise A4, Exercise A5.

Talk about a brutal hamstring routine! For each exercise, work up to a heavy set of 6 reps. If you think this type of workout doesn’t give you enough time under tension to build muscle, you’re wrong! If you choose the right pace, you’ll need about 30 seconds for each exercise. This is exactly within the optimal range of excitation times to stimulate functional hypertrophy. In addition, perform 5 hamstring exercises in a row with short breaks, i.e. the total duration of the hamstring exercises is about 2.5 minutes per set! If this routine doesn’t fill your hamstrings with functional muscle mass, then nothing will! Another great variation on giant sets for fast muscles is the so-called giant set with mechanical advantage. The basic idea is to perform 4 different variations of the same exercise in one big set. You start with the hardest variation, and then continue with the easiest. The benefit of giant sets with mechanical advantage is that you don’t have to switch weights from one exercise to another or use multiple machines. Giant sets with a mechanical advantage can easily be made in a busy commercial gym to produce functional hypertrophy plates. Here is a schedule for performing giant sets with a mechanical advantage, which you can use to overload the fast twitch muscle fibers of the shoulder muscle. Look at this:

Mechanical advantage of polyquina brachialis

A1 : Preacher-Ez-Bar-Curl, 3-4 x 3-4, 2/0/X/0, 10 seconds rest.
A2 : Crossbar curl (wide/strong grip), 3-4 x AMRAP**, 2/0/X/0, 10 seconds rest.
A3 : Crossbar curl (wide/supine grip), 3-4 x AMRAP**, 2/0/X/0, 10 seconds rest.
A4 : Dumbbell curl (narrow/supine grip), 3-4 x AMRAP**, 2/0/X/0, 10 seconds rest.

**Do as many repetitions as possible with the same weight you used in exercise A1.

Here are the training videos: Exercise A1, Exercise A2, Exercise A3, Exercise A4.

This routine was invented by Charles Poliquin. You start with the hardest twist variation with the preacher, then move to the easiest variation. The repetition rates are very low, but this type of giant set for fast muscles still allows a lot of time under tension to stimulate growth. Make no mistake: Huge and fast muscle sets are one of the best ways to train for functional hypertrophy. They are particularly good for bodybuilders and even powerlifters who want to build functional muscle mass. The key is to train within a range of 4-8 reps per exercise and ensure that each exercise does not exceed 40 seconds on power. If you can manage the pace of the training, this will not be a problem for you!

Part 2: Fast moving return sets

A drop set is a high-intensity training method where one trains until the muscle does not reach its limit, then reduces the weight of the exercise and continues the repetitions with less weight. This is what a typical bodybuilding kit looks like:

Do 10-12 reps until you fail, then reduce the weight by 10%.
Do as many reps as possible, then reduce the weight by 10%.
Do as many reps as you can, it’s done!

Most people think drop sets are only suitable for bodybuilding-type workouts where you perform a high number of reps and train to become bulky. Nothing could be further from the truth! In fact, drop sets are one of the most powerful training methods you can use to build fast-growing muscle and increase your strength. The key is to train in the range of 1-5 reps on your first attempt before lowering the weight. Quick muscle withdrawal sets are so effective because they allow you to activate and fatigue the rapidly contracting muscle fibers. An initial heavy set of 1-5 repetitions loads the fast twitch muscle fibers and puts them under mechanical stress. On the other hand, the extra repetitions after weight loss help to fatigue the fast muscle fibers and stimulate their growth. Here’s a party workout that NFL superstar David Boston did to increase functional muscle mass in his arms. Look at this:

David boston rapid contractions arm exercise

A1 : Half squat rack, 5 x 3**, 2/2/1/0, 2 minutes rest.
A2 : Preacher ez-bar curl (wide/extended grip), 5 x 3**, 4/0/1/0, 2 minutes rest.
B1 : One-handed French press with low pulley, 4 x 2****, 3/1/1/0, 90-second pause
B2 : Curl on bar 2.5 standing (medium/supine grip), 4 x 4****, 4/0/1/0, rest 90 seconds

** Used as a 3/2/1 drop fitting. Do 3 reps, reduce weight, do 2 reps, reduce weight, do 1 rep, reduce weight, do 1 rep, done!

** Used as a 4/2/2 set. Do 4 reps, reduce weight, do 2 reps, reduce weight, do 2 reps, done!

Here are the training videos for this session: Exercise A1, Exercise A2, Exercise B1, Exercise B2.

Talk about a brutal arm workout! Two different types of cases are used in this program: 3/2/1/1 cash registers and 4/2/2 cash registers. The key to both exercises is choosing the right weights. For a 3/2/1/1 set, pick a weight you can just manage for 3 reps. Then take the weight off the bar until you can do 2 more reps. Then take enough weight off the bar to do another repetition, and so on. In other words: Every mini-set should be a complete success! It is very difficult to recover from this type of training, but for David Boston it worked like magic. One of the main benefits of a dropset for fast muscles is that you can do a large amount of work in a very short amount of time. David’s arm workout actually consists of 64 sets if you count each set of 3/2/1/1 lunges as 4 sets and each set of 4/2/2 lunges as 3 sets. This is high volume functional hypertrophy training! Another good way to develop a workout with fewer sets for fast muscles is to use some heavy sets. It was a popular training method of legendary bodybuilder Mike Mentzer. Mike says he has the best results with drop sets with heavy singles. Here’s Mike’s favorite drop set protocol for building functional muscle mass:

Mike Mentor’s Maximum Strength Throwing Series

Do 1 repetition, reduce weight by 2-4%.
Perform 1 additional repetition with a weight reduction of 2-4%.
Perform 1 additional repetition with a weight reduction of 2-4%.
Do another rehearsal, it’s done!

Mike Mentzer claims that this training method has given him the best results of his life. Mike made extensive use of the maximum strength fall series to prepare for the 1980 Olympic M. competition, where he placed 3rd, just behind Arnold Schwarzenegger. Place taken. Here’s a Mike Mentzer pectoral workout, with maximum effort in short sets, that will help you get a big, strong chest. Look at this:

Chest training with maximum effort

A1 : Bench press (medium wide grip), 4 x 1**, 2/0/X/0, rest 4 minutes
B1 : Dumbbell presses at 30 degrees, 2 x 6-8, 3/0/X/0, 2 minutes rest.
C1 : Flat scales, 2 x 6-8, 3/0/1/0, 2 minutes rest.

**Do it as a lowered set with maximum effort. Perform one repetition, remove 2-4% of the bar, perform another single repetition, remove 2-4% of the bar, perform another single repetition, remove 2-4% of the bar, perform another single repetition, done!

Here are the training videos for this session:

Exercise A1, Exercise A2, Exercise B1, Exercise B2, Exercise C1, Exercise C2.

For this workout, I recommend that you perform 4 sets with maximum effort. You should perform the first set with a maximum effort of 4 separate exercises, then rest for 4 minutes and perform the next. This type of chest exercise is ideal for bodybuilders with a high percentage of fast twitch muscle fibers. There is one last drop set protocol I want to teach you to develop functional hypertrophy. This method was invented by Charles Poliquin, but has no name. I like to call it Doug Hepburn’s drop-set method. You divide your training into 2 different phases:

Phase 1: Relative strength
Phase 2: Functional hypertrophy

In the relative strength phase, do one big set with seven separate sets and 60 seconds of rest between each set. You should perform the first repetition at about 95% of your max, then take 2-3% off the bar and rest for 60 seconds before performing the next repetition. Repeat this process until you have completed 7 individual exercises. After the drop set, perform 5 sets of 5 reps with the same exercise you used in phase 1. I recommend using about 70% of your max reps for 5 sets of 5 reps. This is what Doug Hepburn’s series of training to increase functional leg hypertrophy might look like. Look at this:

Doug Hepburn Drop Set Lower Body Workout

A1 : Squat (medium position, flat heels), 7 x 1**, 5/0/X/0, rest 1 minute.
B1 : Front squat (medium position / flat heels), 5 x 5****, 3/0/1/1, 2 minutes rest.
B2 : Knee extension (Polikin method / neutral legs), 5 x 5, 3/0/1/1, 2 minutes rest
C1 : Barbell morning, 3 x 6-8, 3/0/2/0, 2 minutes rest.

**Presented as a set of giant drops. Perform a single repetition at 95% of your maximum, then remove the bar at 2-3% and rest 60 seconds. Then do the following simple repetition. Repeat until you have done 7 repetitions.

Use about 70% of your maximum 1. Your goal is to perform 5 reps in all 5 sets with a challenging weight.

Here are the training videos: Exercise A1, Exercise B1, Exercise B2, Exercise C1.

Doug Hepburn’s Drop Set method is incredibly effective in developing functional hypertrophy. In fact, this is also the case with Doug Hepburn’s original teaching method. If you are at all interested in building strength or functional muscle mass, I highly recommend trying a Doug Hepburn type program. This is an incredibly effective training method.

Therefore, short sets are one of the best ways to train fast twitch muscle fibers. The key is to train in lower rep ranges to activate the fast twitch muscles on the first rep. If you do your best by doing any of these 3 sets, you will be rewarded with an incredibly fast increase in size and strength!

Part 3: Isometric training

Isometric training is one of the most underrated training methods in the world. It’s like a red kid in the world of strength training! As you may already know, there are three different types of muscle contractions:

Concentric muscle contractions
Eccentric muscle contractions
Isometric muscle contractions

Concentric muscle contractions occur every time you lift a weight or contract a muscle. If you have z. B. When flexing the biceps, raise the arms, perform a concentric contraction. Eccentric contractions are exactly the opposite: They occur when you lower the weight or lengthen the muscle. For example, when you lower the bar during a standing stretch, you are performing an eccentric contraction of the biceps. Isometric contractions are different: They occur when your muscles contract without moving! If you have z. B. For standing curls, hold the bar in the center position for 5 seconds and perform an isometric contraction. Isometric training has many benefits for the development of fast-twitch muscle fibers:

Increased use of muscle fibres
Increased muscle fiber damage and fatigue
Increase in MTOR
Increased release of anabolic hormones

In other words: Isometric training allows you to activate and damage contracted muscle fibers faster. It also increases protein synthesis in the target muscles and causes the body to release more anabolic hormones, such as IGF-1 and mechanical growth factor. Isometric training is the world’s best kept secret for developing functional hypertrophy! There are many ways to use isometric training to develop fast-twitch muscle fibers. However, one of the best methods is the so-called isometric method. Isometrics is a fairly complicated teaching method, so we will first look at a sample video for isometric training. Look at this:

A1 : Bilateral extension of the stretched legs (Polikin method, legs in neutral position)**, 4 x 6, 4/0/1/0, rest 10 sec.
A2 : 90 degree back extension (DB grip), 4 x 6, 2/0/1/2, rest 10 sec.
A3 : Stretch back at a 45 degree angle (dumbbell in front grip), 4 x 6, 3/0/1/2, rest 10 sec.
A4 : Bilateral leg extension in supine position (plantar flexion, neutral feet), 4 x 6, 4/0/1/0. Rest 10 seconds.
A5 : Leg raise, 4 x 6, 3/1/1/0, rest 240 sec.

Here are the training videos: Exercise A1, Exercise A2, Exercise A3, Exercise A4, Exercise A5.

Talk about a brutal hamstring routine! For each exercise, work up to a heavy set of 6 reps. If you think that time under tension isn’t enough to build muscle with this type of workout, you’re wrong! If you choose the right pace, you’ll need about 30 seconds for each exercise. This is exactly within the optimal range of excitation times to stimulate functional hypertrophy. In addition, perform 5 hamstring exercises in a row with short breaks, i.e. the total duration of the hamstring exercises is about 2.5 minutes per set! If this routine doesn’t fill your hamstrings with functional muscle mass, then nothing will! Another great variation on giant sets for fast muscles is the so-called giant set with mechanical advantage. The basic idea is to perform 4 different variations of the same exercise in one big set. You start with the hardest variation, and then continue with the easiest. The benefit of giant sets with mechanical advantage is that you don’t have to switch weights from one exercise to another or use multiple machines. Giant sets with a mechanical advantage can easily be made in a busy commercial gym to produce functional hypertrophy plates. Here is a schedule for performing giant sets with a mechanical advantage, which you can use to overload the fast twitch muscle fibers of the shoulder muscle. Look at this:

Mechanical advantage of polyquina brachialis

A1 : Preacher-Ez-Bar-Curl, 3-4 x 3-4, 2/0/X/0, 10 seconds rest.
A2 : Crossbar curl (wide/strong grip), 3-4 x AMRAP**, 2/0/X/0, 10 seconds rest.
A3 : Crossbar curl (wide/supine grip), 3-4 x AMRAP**, 2/0/X/0, 10 seconds rest.
A4 : Dumbbell curl (narrow/supine grip), 3-4 x AMRAP**, 2/0/X/0, 10 seconds rest.

**Do as many repetitions as possible with the same weight you used in exercise A1.

Here are the training videos: Exercise A1, Exercise A2, Exercise A3, Exercise A4.

This routine was invented by Charles Poliquin. You start with the hardest twist variation with the preacher, then move to the easiest variation. The repetition rates are very low, but this type of giant set for fast muscles still allows a lot of time under tension to stimulate growth. Make no mistake: Fast, big muscle sets are one of the best ways to train for functional hypertrophy. They are particularly good for bodybuilders and even powerlifters who want to build functional muscle mass. The key is to train within a range of 4-8 reps per exercise and ensure that each exercise does not exceed 40 seconds on power. If you can manage the pace of the training, this will not be a problem for you!

Part 2: Fast moving return sets

Do 10-12 reps until you fail, then reduce the weight by 10%.
Do as many reps as possible, then reduce the weight by 10%.
Do as many reps as you can, it’s done!

David boston rapid contractions arm exercise

A1 : Half squat rack, 5 x 3**, 2/2/1/0, 2 minutes rest.
A2 : Preacher ez-bar curl (wide/extended grip), 5 x 3**, 4/0/1/0, 2 minutes rest.
B1 : One-handed French press with low pulley, 4 x 2****, 3/1/1/0, 90-second pause
B2 : Curl on bar 2.5 standing (medium/supine grip), 4 x 4****, 4/0/1/0, rest 90 seconds

** Used as a 3/2/1 drop fitting. Do 3 reps, reduce weight, do 2 reps, reduce weight, do 1 rep, reduce weight, do 1 rep, done!

** Used as a 4/2/2 set. Do 4 reps, reduce weight, do 2 reps, reduce weight, do 2 reps, done!

Here are the training videos for this session: Exercise A1, Exercise A2, Exercise B1, Exercise B2.

Talk about a brutal arm workout! Two different types of cases are used in this program: 3/2/1/1 cash registers and 4/2/2 cash registers. The key to both exercises is choosing the right weights. For a 3/2/1/1 set, pick a weight you can just manage for 3 reps. Then take the weight off the bar until you can do 2 more reps. Then take enough weight off the bar to do another repetition, and so on. In other words: Every mini-set should be a complete success! It is very difficult to recover from this type of training, but for David Boston it worked like magic. One of the main benefits of a drop set for fast muscles is that you can do a large amount of work in a very short amount of time. David’s arm workout is actually 64 sets if you count each set of 3/2/1/1 lunges as 4 sets and each set of 4/2/2 lunges as 3 sets. This is high volume functional hypertrophy training! Another good way to develop a workout with fewer sets for fast muscles is to use some heavy sets. It was a popular training method of legendary bodybuilder Mike Mentzer. Mike says he has the best results with drop sets with heavy singles. Here’s Mike’s favorite drop set protocol for building functional muscle mass:

Mike Mentor’s Maximum Strength Throwing Series

Do 1 repetition, reduce weight by 2-4%.
Perform 1 additional repetition with a weight reduction of 2-4%.
Perform 1 additional repetition with a weight reduction of 2-4%.
Do another rehearsal, it’s done!

Chest training with maximum effort

A1 : Bench press (medium wide grip), 4 x 1**, 2/0/X/0, rest 4 minutes
B1 : Dumbbell presses at 30 degrees, 2 x 6-8, 3/0/X/0, 2 minutes rest.
C1 : Flat scales, 2 x 6-8, 3/0/1/0, 2 minutes rest.

Here are the training videos for this session:

Exercise A1, Exercise A2, Exercise B1, Exercise B2, Exercise C1, Exercise C2.

Phase 1: Relative strength
Phase 2: Functional hypertrophy

Doug Hepburn Drop Set Lower Body Workout

A1 : Squat (medium position, flat heels), 7 x 1**, 5/0/X/0, rest 1 minute.
B1 : Front squat (medium position / flat heels), 5 x 5****, 3/0/1/1, 2 minutes rest.
B2 : Knee extension (Polikin method / neutral legs), 5 x 5, 3/0/1/1, 2 minutes rest
C1 : Barbell morning, 3 x 6-8, 3/0/2/0, 2 minutes rest.

Use about 70% of your maximum 1. Your goal is to perform 5 reps in all 5 sets with a challenging weight.

Here are the training videos: Exercise A1, Exercise B1, Exercise B2, Exercise C1.

Part 3: Isometric training

Concentric muscle contractions
Eccentric muscle contractions
Isometric muscle contractions

Concentric muscle contractions occur every time you lift a weight or contract a muscle. If you have z. B. When flexing the biceps, raise the arms, perform a concentric contraction. Eccentric contractions are exactly the opposite: They occur when you lower the weight or lengthen the muscle. If you have z. B. by lowering the bar during a standing stretch, perform an eccentric contraction of the biceps. Isometric contractions are different: They occur when your muscles contract without moving! If you have z. B. For standing curls, hold the bar in the center position for 5 seconds and perform an isometric contraction. Isometric training has many benefits for the development of fast-twitch muscle fibers:

Increased use of muscle fibres
Increased muscle fiber damage and fatigue
Increase in MTOR
Increased release of anabolic hormones

Of course, you can also use giant sets with even fewer reps per set. Here’s a series of huge, fast-paced muscle exercises Nick Mitchell developed to strengthen loose hamstrings. Look at this:

Nick Mitchell’s massive hamstring exercise series

A1 : Bilateral extension of the stretched legs (Polikin method, legs in neutral position)**, 4 x 6, 4/0/1/0, rest 10 sec.
A2 : 90 degree back extension (DB grip), 4 x 6, 2/0/1/2, rest 10 sec.
A3 : Stretch back at a 45 degree angle (dumbbell in front grip), 4 x 6, 3/0/1/2, rest 10 sec.
A4 : Bilateral leg extension in supine position (plantar flexion, neutral feet), 4 x 6, 4/0/1/0. Rest 10 seconds.
A5 : Leg raise, 4 x 6, 3/1/1/0, rest 240 sec.

Here are the training videos: Exercise A1, Exercise A2, Exercise A3, Exercise A4, Exercise A5.

If you choose the right pace, you’ll need about 30 seconds for each exercise. This is exactly within the optimal range of excitation times to stimulate functional hypertrophy.

In addition, perform 5 hamstring exercises in a row with short breaks, i.e. the total duration of the hamstring exercises is about 2.5 minutes per set! If this routine doesn’t fill your hamstrings with functional muscle mass, then nothing will!

Another great variation on giant sets for fast muscles is the so-called giant set with mechanical advantage. The basic idea is to perform 4 different variations of the same exercise in one big set. You start with the hardest variation, and then continue with the easiest.

The benefit of giant sets with mechanical advantage is that you don’t have to switch weights from one exercise to another or use multiple machines.

Giant sets with a mechanical advantage can easily be made in a busy commercial gym to produce functional hypertrophy plates. Here is a schedule for performing giant sets with a mechanical advantage, which you can use to overload the fast twitch muscle fibers of the shoulder muscle. Look at this:

Mechanical advantage of the brachialis, giant rutin set

A1 : Preacher-Ez-Bar-Curl, 3-4 x 3-4, 2/0/X/0, 10 seconds rest.
A2 : Crossbar curl (wide/strong grip), 3-4 x AMRAP**, 2/0/X/0, 10 seconds rest.
A3 : Crossbar curl (wide/supine grip), 3-4 x AMRAP**, 2/0/X/0, 10 seconds rest.
A4 : Dumbbell curl (narrow/supine grip), 3-4 x AMRAP**, 2/0/X/0, 10 seconds rest.

**Do as many repetitions as possible with the same weight you used in exercise A1.

Here are the training videos: Exercise A1, Exercise A2, Exercise A3, Exercise A4.

Make no mistake: Fast, large muscle sets are one of the best ways to train for functional hypertrophy. They are particularly good for bodybuilders and even powerlifters who want to build functional muscle mass. The key is to train within a range of 4-8 reps per exercise and ensure that each exercise does not exceed 40 seconds on power.

If you can manage the pace of the training, this will not be a problem for you!

Part 2: Fast moving return sets

A drop set is a high-intensity training method that consists of training until the muscle does not reach the limit of its capacity, then reducing the weight of the exercise and continuing the repetitions with less weight.

This is what a typical bodybuilding kit looks like:

Do 10-12 reps until you fail, then reduce the weight by 10%.
Do as many reps as possible, then reduce the weight by 10%.
Do as many reps as you can, it’s done!

Most people think drop sets are only suitable for bodybuilding-type workouts where you perform a high number of reps and train to become bulky. Nothing could be further from the truth!

In fact, drop sets are one of the most powerful training methods you can use to build fast-growing muscle and increase your strength. The key is to train in the range of 1-5 reps on your first attempt before lowering the weight.

Quick muscle withdrawal sets are so effective because they allow you to activate and fatigue the rapidly contracting muscle fibers. An initial heavy set of 1-5 repetitions loads the fast twitch muscle fibers and puts them under mechanical stress. On the other hand, the extra repetitions after weight loss help to fatigue the fast muscle fibers and stimulate their growth.

Here is a drop-set workout performed by former NFL receiver David Boston to increase functional arm muscle mass. Look at this:

David boston rapid contractions arm exercise

A1 : Half squat rack, 5 x 3**, 2/2/1/0, 2 minutes rest.
A2 : Preacher ez-bar curl (wide/extended grip), 5 x 3**, 4/0/1/0, 2 minutes rest.
B1 : One-handed French press with low pulley, 4 x 2****, 3/1/1/0, 90-second pause
B2 : Curl on bar 2.5 standing (medium/supine grip), 4 x 4****, 4/0/1/0, rest 90 seconds

** Used as a 3/2/1 drop fitting. Do 3 reps, reduce weight, do 2 reps, reduce weight, do 1 rep, reduce weight, do 1 rep, done!

** Used as a 4/2/2 set. Do 4 reps, reduce weight, do 2 reps, reduce weight, do 2 reps, done!

Here are the training videos for this session: Exercise A1, Exercise A2, Exercise B1, Exercise B2.

Talk about a brutal arm workout! Two different types of cases are used in this program: 3/2/1/1 cash registers and 4/2/2 cash registers. The key to both exercises is choosing the right weights.

For a 3/2/1/1 set, pick a weight you can just manage for 3 reps. Then take the weight off the bar until you can do 2 more reps. Then take enough weight off the bar to do another repetition, and so on. In other words: Every mini-set should be a complete success!

It is very difficult to recover from this type of training, but for David Boston it worked like magic. One of the main benefits of a drop set for fast muscles is that you can do a large amount of work in a very short amount of time. David’s arm workout is actually 64 sets if you count each set of 3/2/1/1 lunges as 4 sets and each set of 4/2/2 lunges as 3 sets. This is high volume functional hypertrophy training!

Another good way to develop a workout with fewer sets for fast muscles is to use some heavy sets. It was a popular training method of legendary bodybuilder Mike Mentzer. Mike says he has the best results with drop sets with heavy singles.

Here’s Mike’s favorite drop set protocol for building functional muscle mass:

Mike Mentor’s Maximum Strength Throwing Series

Do 1 repetition, reduce weight by 2-4%.
Perform 1 additional repetition with a weight reduction of 2-4%.
Perform 1 additional repetition with a weight reduction of 2-4%.
Do another rehearsal, it’s done!

Here’s a Mike Mentzer pectoral workout, with maximum effort in short sets, that will help you get a big, strong chest. Look at this:

Maximum force range

A1 : Bench press (medium wide grip), 4 x 1**, 2/0/X/0, rest 4 minutes
B1 : Dumbbell presses at 30 degrees, 2 x 6-8, 3/0/X/0, 2 minutes rest.
C1 : Flat scales, 2 x 6-8, 3/0/1/0, 2 minutes rest.

Here are the training videos for this session:

Exercise A1, Exercise A2, Exercise B1, Exercise B2, Exercise C1, Exercise C2.

There is one last drop set protocol I want to teach you to build functional hypertrophy. This method was invented by Charles Poliquin, but has no name. I like to call it Doug Hepburn’s drop-set method.

You divide your training into 2 different phases:

Phase 1: Relative strength
Phase 2: Functional hypertrophy

After the drop set, perform 5 sets of 5 reps with the same exercise you used in phase 1. I recommend using about 70% of your max reps for 5 sets of 5 reps.

This is what Doug Hepburn’s series of training to increase functional leg hypertrophy might look like. Look at this:

Doug Hepburn Drop Set Lower Body Workout

A1 : Squat (medium position, flat heels), 7 x 1**, 5/0/X/0, rest 1 minute.
B1 : Front squat (medium position / flat heels), 5 x 5****, 3/0/1/1, 2 minutes rest.
B2 : Knee extension (Polikin method / neutral legs), 5 x 5, 3/0/1/1, 2 minutes rest
C1 : Barbell morning, 3 x 6-8, 3/0/2/0, 2 minutes rest.

****Probate about 70% of your maximum in one repetition. Your goal is to perform 5 reps in all 5 sets with a challenging weight.

Here are the training videos: Exercise A1, Exercise B1, Exercise B2, Exercise C1.

Doug Hepburn’s Drop Set method is incredibly effective in developing functional hypertrophy. In fact, this is also the case with Doug Hepburn’s original teaching method.

If you are at all interested in building strength or functional muscle mass, I highly recommend trying a Doug Hepburn type program. This is an incredibly effective training method.

Therefore, short sets are one of the best ways to train fast twitch muscle fibers. The key is to train in lower rep ranges to activate the fast twitch muscles on the first rep.

If you do your best by doing any of these 3 sets, you will be rewarded with an incredibly fast increase in size and strength!

Part 3: Isometric training

Concentric muscle contractions
Eccentric muscle contractions
Isometric muscle contractions

Concentric muscle contractions occur every time you lift a weight or contract a muscle. If you have z. B. When flexing the biceps, raise the arms, perform a concentric contraction.

Eccentric contractions are exactly the opposite: They occur when you lower the weight or lengthen the muscle. If you have z. B. by lowering the bar during a standing stretch, perform an eccentric contraction of the biceps.

Isometric contractions are different: They occur when your muscles contract without moving! If you have z. B. For standing curls, hold the bar in the center position for 5 seconds and perform an isometric contraction.

Isometric training has many benefits for the development of fast-twitch muscle fibers:

Increased use of muscle fibres
Increased muscle fiber damage and fatigue
Increase in MTOR
Increased release of anabolic hormones

Isometric training is the world’s best kept secret for developing functional hypertrophy! There are many ways to use isometric training to develop fast-twitch muscle fibers. However, one of the best methods is the so-called isometric method.

Isometrics is a fairly complicated teaching method, so we will first look at a sample video for isometric training. Look at this:

Isometrics is a combination of two different shaping methods: Repetitions with partial range of motion and isometric contractions. This is what a pair of isometrons looks like:

Step 1: Do 4-6 partial repetitions between two pairs of safety pins.
Step 2: Perform an isometric contraction on the upper ischium for 6-8 seconds on the final repetition.
Step 3: Lower the weight to the lower bars and do another incomplete repetition.

In this way, carry out steps 1, 2 and 3 in succession. This counts as a series of isometric exercises. The original isometric training protocol, which became popular with world-class Olympic weightlifters in the 1950s, consists of 10 sets total:

Perform 3 isometric sets in the lower third of the range of motion.
Perform 3 isometric sets in the middle third of the range of motion.
Perform 3 isometric sets in the upper third of the range of motion.
Perform 1 complete set of movements

This is exactly what the athlete in the video above demonstrates. Talk about brutal training! Essentially, you are pre-stressing your muscles through reps with a partial range of motion. Next, perform an isometric contraction to completely destroy any fast-twitch muscle fibers that have already been defatted.

Isometrics may sound strange, but they are one of the best ways to train functional muscle mass. Here’s an example of an isometric workout you can try. Look at this:

Isometric bench press

A1 : Isometrics in lower bench press position (hold match), 3 x 5**, 1/0/X/1, rest 120 sec.
B1 : Central position isometric bench press (competition grip), 3 x 5**, 1/0/X/1, 120 seconds rest.
C1 : Isometrics in upper bench position (competition grip), 3 x 5**, 1/0/X/1, rest 120 sec.
D1 : Bench press (competition grip), 1 x 5, 2/0/1/0, rest 120 seconds
E1 : Deadlift (wide grip/belt), 3 x 6-8, 3/0/1/0, 60 seconds rest.
E2 : Floor swings, 3 x 6-8, 2/1/1/0, 60 seconds rest
F1 : Tug of war (high pulley), 3 x 6-8, 3/0/1/0, rest 30 seconds
F2 : External cable rotation (arm retracted), 3 x 6-8, 3/0/1/0, rest 30 sec.

Here are the training videos for this session: Exercise A1, Exercise B1, Exercise C1, Exercise D1, Exercise E1, Exercise E2, Exercise F1, Exercise F2.

As you can see, this is a very demanding, high-intensity workout. After a workout like that, make sure you have your favorite post-workout recovery meal!

The truth is that not everyone can recover from this type of training or even wants to train this way. I get it. Some people would rather have a spear in their leg than ten sets of bench presses in one workout.

Don’t worry, I got your back. Bodybuilding coach Josh Bryant has a modified version of isometrics that he uses with his bodybuilding clients. Josh calls this method functional isometry. Here is an excellent video demonstration:

For functional isometric exercises like Josh Bryant, place a pair of pegs about 1-2 inches below the rack. Here’s the exact training protocol:

Step 1: Perform 6-8 repetitions with a full range of motion, touching the chest and ankle on each repetition.
Step 2: Perform an isometric contraction on the pins for 6-8 seconds on the last repetition.

That’s it! This training method is ideal for bodybuilders who want to increase the size of rapidly attaching muscle fibers without a major demand on the central nervous system. Here is an example of a functional isometric workout for the triceps, bodybuilding style, that you can try. Look at this:

Functional isometric exercises for strength training

A1 : Double rope push-ups, 3 x 6-8, 2/0/1/1, rest 2 minutes
B1 : Josh Bryant functional isometric exercises, 3 x 6-8, 2/0/1/0, 2 minutes rest.
C1 : Single arm bench press with cable, 3 x 6-8, 2/0/2/0, rest 2 minutes

Here are the training videos for this session: Exercise A1, Exercise B1, Exercise B2.

This is an incredibly effective triceps exercise. I like that he uses exercises that target all three triceps heads and overload different points on the triceps strength curve.

Dual cable pumps are perfect for overloading the lateral and medial heads of the triceps. The functional isometric bench press is excellent for training the long head and especially the lateral head of the triceps. Finally, the one-arm cable bench press really overloads the long head of the triceps and brings it into a deeply stretched position.

All the fast-twitch muscle fibers in your triceps will be absolutely smoked after this simple exercise!

Josh Bryant is pretty much the king of isometric training, so let’s take a look at one of his favorite isometric routines to develop functional hypertrophy. This procedure is called isodynamic triset.

The basic idea is to perform a tri-set of isometric sets and more traditional concentric and eccentric sets. Josh Bryant believes that isodynamic tri-sets are particularly effective for training fast twitch muscles, such as the triceps.

Here’s a sample workout plan you can try. Look at this:

Josh Bryant isodynamic triceps set

A1 : Isometric bench press with tight grip***, 3 x 6 seconds, rest 10 seconds
A2 : Narrow grip bench press with bands, 3 x 6, 3/0/X/0, rest 10 seconds.
A3 : Oblique stretches DB, 3 x 10, 5/0/1/0, 4 minutes rest.

***Prepare the passing isometry with an empty bar. The pins should be placed 2 inches below the slot in the Power Rack.

Here’s a video of Josh Bryant demonstrating the process:

Talk about brutal training! This exercise strains the triceps in three different ways. First, perform an isometric contraction on the ischial tuberosities with a 45-pound dumbbell. Your goal is to push so hard that the pins break in half!

This isometric repetition is ideal for engaging the fast twitch muscle fibers of the triceps and training your body to produce maximum strength.

Then rest for 10 seconds and do a heavy set of 3 reps of the banded bench press. Josh says you should get stronger after an isometric repetition, so don’t be surprised if you can handle more weight than normal.

Finally, Josh suggests doing a triceps extension variation to increase the time under triceps tension. It’s a brutal routine, but it works like magic to create functional hypertrophy of the triceps.

Extreme Stretch

There’s another isometric training strategy I want to teach you: extreme stretching. Extreme stretching was made popular by John Parillo, Dante Trudel, John Meadows and many other world-class bodybuilding trainers.

Extreme stretches are essentially static stretches performed with additional weight. The idea is to maintain the stretched position during the exercise for 60 to 90 seconds or as long as you can hold out. Extreme stretching is incredibly painful, but it is one of the best ways to stimulate the growth of rapidly contracting muscles.

Here Dusty Henshaw demonstrates an extreme stretch with dumbbells:

As you can see, Dusty Henshaw holds the low dumbbell position for as long as possible. This exercise exerts tremendous muscle tension on the chest and is ideal for stimulating growth at the end of the workout, when the chest is full of blood.

Of course, you don’t have to do extreme DC stretches to get the most out of this isometric training method. John Meadows often does isometric postures in the lower exercise position after completing a set to failure.

Here John holds the bottom position of the dumbbell press for 10 seconds with manual overpressure:

As you can see, Jeff Nippard squeezes the dumbbells to put even more tension on John’s chest.

Therefore, extreme stretching and all other forms of isometric training are incredibly effective in developing functional hypertrophy. I highly recommend trying it in your next training program!

Part 4: Training with a break

Break training is a high-intensity training method invented and popularized by bodybuilding coach Dante Trudel. Dante believes that sets with rest breaks are the fastest way for a serious bodybuilder to build size and strength. This is a bold statement, but Dante has enough data to support it.

Here is the exact training protocol for the break series:

Step 1: Train to failure in a range of 7-10 reps, then rest for 20-30 seconds.
Step 2: Repeat with the same weight until you fail, then rest for 20-30 seconds.
Step 3: Repeat the workout until you fail with the same weight, done!

As you can see, a rest and pause set consists of three sets performed to failure, with 20-30 seconds of rest between each set. Here, fracture expert Dusty Henshaw shows us how:

In this video, Dusty Henshaw does the 405-pound bench press with 8 reps on the first attempt, 4 reps on the second attempt, and 3 reps on the third attempt. Talk about an impressive oblique bench press!

The break method is so special because it is one of the few training methods that allows you to develop size and strength simultaneously.

An initial set of 7-10 reps to failure is ideal for building muscle mass and activating fast twitch muscle fibers. If you then do a second and third exercise until you fail, you are further fatiguing those fast-twitch muscle fibers and overloading your central nervous system.

Break sets are like functional hypertrophy training on steroids! There are many ways to organize a workout during the break. The original DC workout, for example, is one of the most popular rest style workouts.

If you’re an advanced bodybuilder, you can even start using rest sets as part of a regular bodybuilding bro-split. Here’s Dusty Henshaw’s complete pectoral and shoulder workout, with a break, in the video above. Look at this:

Dusty Henshaw Chest and Shoulder Training

A1 : Bench press oblique 30 degrees, 1 x 7-10**, 1/0/X/0, rest as needed.
B1 : Pectoralis masculinis, 1 x 20-30****, 1/0/X/0, rest as needed.
C1 : Main developer with hammer force, 1 x 7-10**, 1/0/X/0, rest as needed.
D1 : Lateral lifts on machine, 1 x 20-30****, 1/0/X/0, rest as needed.

**Designed as a DC type breaker set. Train to failure in the range of 7-10 reps, pause 20-30 seconds, train to failure a second time, pause 20-30 seconds, train to failure a third time, and voila!

****Doing a series of commands until you fail.

Don’t be fooled by this low volume chest and shoulder workout: The training volume is more than sufficient to stimulate functional hypertrophy of the upper body. If it’s good enough for someone like Dusty Henshaw, it’s good enough for you!

Of course, you can use rest sets as part of a high volume strength training program. This is what bodybuilding coach John Meadows likes to do. The key to success is to perform sets with breaks and only pause in the last set of each exercise. If you have z. B. Do 3-4 sets per exercise, a set with a break is only used for the third and last exercise. Here’s a resting paw training for mountain dogs you could try. Look at this:

Powerful leg training for the mountain dog

A1 : Leg curl, 3-4 x 4-12**, 1/0/X/0, 120 seconds rest
B1 : Squat, 5-6 x 6-8**, 1/0/X/1, 120 seconds rest
C1 : Squat, 3-4 x 6-8**, 1/0/X/0, rest 120 seconds
D1 : Machine leg extension, 3 x (10, 10, 25***), 1/0/X/0, rest 120 seconds

Here is a training video for this session:

For the first three exercises in his program, John does a sort of rest-and-pause series. For each of these exercises, John performs a number of progressively weighted warm-up sets with a moderate number of repetitions. In the last set, he then uses the rest method and trains three times in a row until he fails.

John usually ends his workout with a hamstring exercise, for example. B. leg lifts, but for this workout he decided not to do it.

Dante Trudel’s rest method is so popular that many athletes and coaches are trying to adapt it to make it even better. Most of these attempts to change the original resting method have failed completely. However, I believe Charles Polikin invented a new version of the pause method that is just as effective as the original.

Charles calls his new teaching method the 5 to 8 method.

Charles is not very good at naming his programs, but who am I to criticize him? I have a fitness website called Revolutionary Programme Design, damn it! But I digress…

Here is the exact training protocol for the 5-8 method:

Poliquin 5 to 8 Method

Do up to 5 repetitions and then rest for 10-20 seconds.
Perform another repetition with the same weight, then rest for 10 to 20 seconds.
Perform another repetition with the same weight, then rest for 10 to 20 seconds.
Do 1 more repetition with the same weight, done!

Charles Poliquin’s 5 to 8 method is very similar to Dante’s original method of rest. However, there are important differences between these teaching methods. Of course, the intended repetition ranges are much lower and you’re not training to fail at every attempt. Instead you want the 5. and each of the individual reps are very heavy reps that you can perform with good form.

One of the main benefits of the 5-8 method is that you can perform multiple sets per exercise to encourage even greater growth in size and strength.

Here is a typical arm workout with 5-8 techniques Charles uses with his athletes to develop the fast twitch muscles. Look at this:

Poliquin arm training 5-8

A1 : Bench press with chains (wide shoulder grip), 3-5 x 5**, 2/0/X/0, 2 minutes rest.
A2 : Preacher ez-bar curl (wide/supine grip), 3-5 x 5**, 2/0/X/0, 2 minutes rest.
B1 : Tug of war (low pulley), 3 x 5-7, 3/1/2/0, rest 45 seconds
B2 : Leg curl at 45 degrees (back grip), 3 x 5-7, 3/0/3/0, 45 seconds rest.

**A series of methods from 5 to 8 in the style of Charles Polikin, as described above.

Here are the training videos: Exercise A1, Exercise A2, Exercise B1, Exercise B2.

This type of workout is incredibly effective in increasing the size and strength of your arms. It ties in with David Boston’s training on hanging arms, which we’ve already discussed in this article. If you are at all interested in developing functional hypertrophy, you MUST try the 5-8 method.

Charles Polikin stated that the 5 to 8 method was the second most effective training method for producing functional hypertrophy. If that’s not enough to convince you to use this learning method, then I don’t know what is!

Part 5: Eccentric drive

I saved the best for last! Eccentric training is the best training method that allows you to produce functional hypertrophy. This is a bold statement, but it is 100% true. Many world-class strength trainers, such as. B. Christian Thibadeau, would agree with me on this point.

Eccentric training is a training method where you use special training techniques to overload the downward phase of the exercise rather than the upward phase.

Research has shown that in the downward phase of an exercise, muscle tension is 30% higher than in concentric repetitions. If you find a way to overload the downward phase in your workouts, you will be rewarded with chunks of new functional muscle mass.

One of the simplest eccentric training strategies is to use a very slow descent phase in the exercises. Here, the athlete does squats with an 8-second descent phase. Look at this:

These slow, eccentric reps help you overload the downward phase of the exercise and create more tension for your fast-twitch muscle fibers.

This eccentric training strategy is ideal for beginners and newcomers to the world of eccentric training. However, if you are an advanced bodybuilder or powerlifter, you will need to use more advanced training methods to produce as much muscle hypertrophy as possible.

One of the best eccentric training methods for developing functional hypertrophy is the so-called 4+2 method. This method was invented by Charles Poliquin. In fact, Charles considers the 4+2 method to be the best training method to increase functional hypertrophy.

The exact protocol of this teaching method is as follows:

Perform 4 reps with your maximum in 4 approaches.
Then increase the weight by 1-20% and perform 2 reps using only the eccentric end.

Here is an excellent demonstration of the 4+2 method on concentration loops:

In an ideal world, you would perform 2 eccentric reps with only an 8-10 second downward phase to create maximum muscle tension. Other than that, it’s an excellent demonstration of the 4+2 method.

The tricky part of the 4+2 method is finding a way to safely do only eccentric reps. This can be difficult when doing exercises like bench press or squats. But if you’re creative enough, you’ll find a way to do it.

Here’s an example of a 4+2 arm workout you can try. Look at this:

4+2 Main method

A1 : V-bar squats (vertical upper body), 3-5 x 4**, 4/0/X/0, 2 minutes rest.
A2 : Concentration curl, 3-5 x 4**, 4/0/X/0, rest 2 minutes
B1 : Chest stretch at 30 degrees, 3-4 x 6-8, 3/0/1/0, 30 seconds rest.
B2 : Reverse twist with standing cable, 3-4 x 6-8, 3/0/1/0, 30 seconds rest.

**Works like the 4+2 method described above.

Here are the training videos: Exercise A1, Exercise A2, Exercise B1, Exercise B2.

The 4+2 method is one of the best eccentric training strategies for increasing the size of rapidly attaching muscle fibers. However, this is not the only good strategy for eccentric training. Another of my favorite methods is called 3, then 1.

The exact protocol of this teaching method is as follows:

Motion 1: Perform 3 reps with a weight close to your maximum number of reps.
Motion 2: Perform 1 single eccentric exercise with a heavy weight.
Motion 3: Perform 3 reps with a weight close to your maximum number of reps.
Motion 4: Perform 1 single eccentric exercise with a heavy weight.
Movement No. 5: Perform 3 reps with a weight close to your maximum number of reps.
Movement No. 6: Perform 1 single eccentric exercise with a heavy weight.

As you can see, the 3 then 1 method is an advanced form of counter training. You alternate between a heavy set of 3 reps and eccentric reps with weights higher than your normal maximum of 1 rep.

If you follow this training method correctly, you will become stronger during your workout. The easy eccentric exercise makes your normal set of 3 reps very easy, while the triple heavy exercise prepares your central nervous system for the easy eccentric exercise.

Eccentric singles are the most important part of this routine because they help you develop functional hypertrophy. Charles Poliquin says these eccentric singletons help you activate your survival fibers, as your body does its best not to get crushed by super heavy weights!

Here is an example of a pattern for performing squats by method 3, then 1 that you can try. Look at this:

3 then 1 squat method

A1 : Back squat (medium position / flat heels), 3 x 3, 3/0/1/0, 2 minutes rest.
A2 : Knee extension (Polikin method/legs point outwards), 3 x 3-4, 2/0/X/1, 2 minutes rest.
A3 : Squat (medium position, flat heels), 3 x 1, 10/0/1/0, 2 minutes rest.
A4 : Knee extension (Polikin method / feet pointing outwards), 3 x 3-4, 2/0/X/1, 2 minutes rest
B1 : Reverse hyperextension, 3-4 x 10-12, 2/0/1/0, 2 minutes rest.

Here are the training videos: Exercise A1, Exercise A2, Exercise A3, Exercise A4, Exercise B1.

The 3 then 1 method is more suited to powerlifters and other powerlifters than bodybuilders, so keep that in mind before you start this program.

There’s one last eccentric training protocol I want to teach you: eccentric cluster sets. This training method was invented by Canadian strength trainer Christian Thibadeau and is an incredibly effective way to train for functional hypertrophy.

Eccentric cluster sentences are a combination of two amazing learning methods:

Eccentric training
Formation of groups

Your goal is to perform 5 sets of 5 repetitions with 30 seconds of rest between each repetition. This is what a pair of eccentric clusters looks like:

Do the first repetition, rest 30 seconds
Perform repeat 2, rest 30 seconds.
Do the third repetition, rest 30 seconds
Do the fourth repetition, rest 30 seconds
Perform repeat number 5, rest 30 seconds.

The 5 repetitions count as one set. Your goal is to complete 5 of these sets in one workout. Here, one of Christian Thibadeau’s weightlifters demonstrates an excellent set of grouped eccentric sets when bench pressing using weight dividers:

As you can see, the athlete adjusts the free weights during the 30 second rest periods on the bar. The eccentric cluster set protocol is one of the best strategies you can use with weights because you have plenty of time between reps to rearrange the weights.

Here’s an example of an eccentric cluster workout you can try. Look at this:

Eccentric Bundle Routine

A1 : Bench press (competition grip)**, 5 x 5****, 10/0/1/0, 12 minutes rest
A2 : Forearm pull-ups, 5 x 5, 3/0/X/0, 2 minutes rest.
B1 : Cantilever bent at 30 degrees, 3 x 6-8, 2/0/2/0, 1 minute rest.
B2 : Seated pulling on a rope, 3 x 6-8, 2/0/1/2, rest 1 minute

** The weight on the bar should be 70% of your maximum weight for 1 repetition. The weight of each weight should be 10-30% of your maximum weight for one repetition. This way you drop a weight that is 90-130% of your maximum weight in 1 repetition.

****Polikin style 5 x 5 cluster sets. Perform 5 sets of 5 repetitions with 15 second breaks between each repetition.

Here are the training videos: Exercise A1, Exercise A2, Exercise B1, Exercise B2.

The eccentric cluster set protocol is one of the most powerful training methods you can use. It is incredibly good for developing functional hypertrophy and maximum strength.

If your goal is to become as big and strong as possible, you should give this training method a try.

Supplement

There are many excellent ways to train for functional hypertrophy. In this guide, we’ve looked at the top 5 protocols for functional hypertrophy training, including giant sets for fast muscles, reduced sets, isometric training, rest-pause training, and eccentric training.

If you’re stuck in a workout rut, you should try one of these quick strength training methods.

Of course, there are endless training methods you can use to create functional hypertrophy. Advanced German volumetric training and the modified Hepburn method are two honorable mentions not included in this article.

This article is already long enough and I need to stop before I end up in the nut house!

My advice to you: Choose your favorite functional hypertrophy training method from this article and try it out in the gym. Remember, a routine is only as good as the time you take to adapt to it.

If you want to make long-term progress, you must be willing to experiment and take on additional challenges. Only then will you achieve the desired results.

You have to set a goal, whatever it is, a short-term goal and a long-term goal, you have to work towards it. And if ye see not, and if ye believe not, who will do it?

Thanks for reading and good luck on your bodybuilding journey!

Dr. Mike Jansen

Thanks for stopping by my site! My name is Dr. Mike Jansen, PT, DPT, and I am the founder of Revolutionary Program Design. If you want to reach your size and strength goals faster, you’ve come to the right place. My goal is to make RPD the number one strength training resource in the world. So sit back and relax. There has never been a better time to lift weights or learn the art and science of developing strength training programs.

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