Another blood pumping, high-intensity technique you can use is a little something called X Reps. Originally invented by Steve Holman and Jonathan Lawson of Ironman Mag fame, “X Reps” short for extended reps are essentially partial reps usually done at the end of a set.
We don’t mean to get all technical on you, but the rationale behind it (besides its busting your targeted muscle at the seams!!) is that it is supposed to cause muscle fiber splitting, known as hyperplasia. Trust us, hyperplasia would be a good thing if X Reps really make this happen. However, from our perspective, it would be an added bonus. We reccomend to use them as another tool in your arsenal to attack the intended muscle group.
As an example, let’s take a Chest Press. And for simplicity sake, let’s use a machine. You would perform your usual set (let’s just say 10-12 reps). Then after you've hit failure at the 12th rep, don't drop the weight! Continue doing partial reps (or X Reps) for another few reps anywhere from 5-12) .
Honestly, if you do hit failure with your original set, there is no telling how many X-Reps you’d be able to muster. Some can probably get about 10 or 12; some would have to drop it after 5 or 6. But trust us, either way if you do these right, you WILL eventually have no choice but to drop the weight! So if you are up for the challenge try this technique out for yourself. It's guaranteed to get your arms burning and your muscles feeling supercharged.
X Reps Upper Body Workout:
- Dumbbell Bench Press (3 sets x 15 reps, 12 half reps)
- Dumbbell Biceps Curl (3 sets x 15 reps, 8 half reps)
- Dumbell Pull Overs(3 sets x 15 reps, 8 half reps)
- Military Overhead Press (3 sets x 15 reps, 6 half reps)
- Dumbbell Bench Rows (3 sets x 15 reps, 4 half reps)