10 Size Secrets – Secret 5

10 Size Secrets – Secret 5

 

Neurological Overload Set

Neurological overload set training is something I do that contributes to muscle growth and overcoming plateaus. On the fourth and final set of a given exercise – usually for each exercise in a workout – I perform four consecutive drop sets in 20 percent increments and try to knock off at least 5-6 reps with each weight. I find this to be a great way to overload the muscle as well as overload the nervous system to force adaptation. An example of NOS would be lateral raises for shoulders. I choose to do laterals seated because it removes one variable of cheating. My typical NOS set for laterals would look something like this: 70-pound dumbbells for 6 to 8 reps, then 55s for 6 to 8 reps, 40s for 6 to 8 reps, and finally 30s for 10 reps.

Sample Shoulder Workout:

  • Bent Over Lateral Raises – 5 sets of 12 reps
  • Seated Lateral Raises – 5 sets of 8 reps
  • Machine Overhead Presses – 5 sets of 10 reps
  • Reverse Pec Decks – 4 sets of 10 reps
  • Cable Lateral Raises – 3 sets of 15 reps
  • Upright Row – 4 sets of 10 reps

Barbell_Upright_Row bentover-lateral-raise Dumbbell_Upright_Row one-arm-cable-lateral-raises Seated_Lateral_Dumbbell_Raise-1

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