Connect
To Top


Finish Strong


If you like to train for strength—think big compound movements in the four- to six-rep rage—try capping off your manly sets with a light-weight finisher.

Sports scientists at the University of Tsukuba put two sets of male athletes through four weeks of workouts in which the subjects trained with 90 percent of their one-rep max. One group did an extra set of the same exercises, but this time it was for high reps with just 60 percent of their 1RM. After four weeks, the group that did the “finisher” set experienced greater gains in their 1RM as well as a greater increase in muscle mass as compared to the group who did not do the high-rep set.

Additionally, the group who did the finisher set also enjoyed a greater surge of growth hormone in the 60 minutes following the workout.

You must be logged in to post a comment Login

Leave a Reply

More in Muscle Science

  • Working An Angle

    Force your chest to grow by changing up body position and bar speed.  By Team Iron Man   It’s a Monday...

    Sharon OrtigasMay 5, 2017
  • It’s No Big Secret

    Here’s why exercise order matters: It can affect hormonal responses, says a 2016 study published in the Asian Journal Of Sports...

    Sharon OrtigasApril 10, 2017
  • Vaporize Vaping With Weights

    Got a nasty vaping habit that you’re trying to shake? Consider hitting the weights to help your cause, Brown University researchers...

    Sharon OrtigasApril 7, 2017
  • Intelligent Intensity

    By Tucker Loken-Dahle PQ: “Volume and intensity work inversely of each other. When you use a lot of one, you won’t...

    Sharon OrtigasFebruary 28, 2017
  • On The Flipside

    How to building your glutes and hamstrings like a man By Vince Del Monte   The gluteus maximus is one of...

    Sharon OrtigasJanuary 28, 2017
  • Turning Back The Muscle Clock

    The right supplements can enhance the energy capacity, repair, and regeneration of aging muscle.     By George L. Redmon, PhD, ND...

    Sharon OrtigasJanuary 26, 2017
  • Fall Into A Trap

    Fall Into A Trap   Some people have never felt comfortable when doing a traditional barbell deadlift. It might be from...

    Asim NaveedOctober 26, 2016
  • Muscle Research: It’s Good To Be The Swing

    Muscle Research – July 2016   It’s Good To Be The Swing   Lower-back pain is a common training partner for...

    Asim NaveedOctober 19, 2016
  • Slow, Fast, Slow, Fast

    Going slow, and then fast, and then slow, and then fast sounds like advice from the Kama Sutra, but it’s actually...

    Iron Man MagazineMay 22, 2016