Eric Broser

There is a saying I like to use when discussing the kind of intensity it often takes to ignite hypertrophy: “If you want your muscles to grow, you cannot ‘whisper’ at them – you must SCREAM!”

What I mean by this is that “getting huge” is not a very big priority to the human body. Through evolution, our physiology has become most “concerned” with fighting off bacteria, illness and disease, maintaining all vital bodily functions and organs, while simultaneously attempting to keep all “systems” in balance, or a state of homeostasis.

We are “designed” to keep just the right amount of body fat and muscle while maintaining an adequate level of strength, endurance, and power so that we can survive optimally in our environment. And it is because of this that we must literally force the physical changes we desire. We have to consistently train with enough intensity to successfully communicate to our bodily systems that “if we do not acquire more muscle, we could be seriously injured, or even be in danger of death,” the next time we “torture” ourselves in the gym!

Because I am myself a bodybuilder, and a coach to many other bodybuilders and athletes who need to acquire extremely high levels of muscle mass, I am constantly researching, experimenting with, and developing novel training techniques and systems that will override our body’s natural tendency toward homeostasis. Below is a training concept that I created called “Add-On-Sets,” which is meant to fit this very need (sorry body – we want much more muscle). This method will not only greatly amplify your level of intensity, but will also allow you to manifest very specific alterations to the overall look of your physique.

Add-On-Sets are similar to Supersets, Tri-Sets, and Giant Sets, but with a bit of a twist in that they allow you to set up a hierarchy of movements, based on which ones you require the most to “target” a specific area (or head) of a (lagging) body part. While undergoing an Add-On-Sets workout, you will need to decide which exercises will be prioritized and thus get the most work sets. The result will be a radically intense training session with laser-like muscle-sculpting precision!

To illustrate the Add-On-Sets concept, I have created two sample workouts below for two very specific areas of the physique:

-Target: Lateral Shoulders
-Precision Movements: Seated DB Side Laterals, Shoulder Wide Grip BB Upright Rows
-Supporting Movements: Seated DB Press, Standing Bent Rear DB Lateral

Add-On-Set Workout #1

  1. Seated DB Side Lateral: 1 x 8-10 (rest 1 minute)
  2. Seated DB Side Lateral: 1 x 8-10 (no rest), Shoulder Wide Grip BB Upright Row: 1 x 8-10 (rest 2 minutes)
  3. Seated DB Side Lateral: 1 x 8-10 (no rest), Shoulder Wide Grip BB Upright Row: 1 x 8-10 (no rest), Seated DB Press: 1 x 8-10 (rest 3 minutes)
  4. Seated DB Side Lateral: 1 x 8-10 (no rest), Shoulder Wide Grip BB Upright Row: 1 x 8-10 (no rest), Seated DB Press: 1 x 8-10 (no rest), Standing Bent Rear DB Lateral: 1 x 8-10 (End of routine)

-Target: Long Triceps Head
-Precision Movements: Incline Overhead Barbell Extension; Cable Overhead Extensions Using Rope Attachment, Reverse Grip Straight Bar Pushdown
-Other Movements: Lying Two Arm Two DB Extension

Add-On-Set-Workout #2

  1. Incline Overhead Barbell Extension: 1 x 8-10 (rest 1 minute)
  2. Incline Overhead Barbell Extension: 1 x 8-10 (no rest), Cable Overhead Extensions Using Rope Attachment: 1 x 8-10 (rest 2 minutes)
  3. Incline Overhead Barbell Extension: 1 x 8-10 (no rest), Cable Overhead Extensions Using Rope Attachment: 1 x 8-10 (no rest), Reverse Grip Straight Bar Pushdown: 1 x 8-10 (rest 3 minutes)
  4. Incline Overhead Barbell Extension: 1 x 8-10 (no rest), Cable Overhead Extensions Using Rope Attachment: 1 x 8-10 (no rest), Reverse Grip Straight Bar Pushdown: 1 x 8-10 (no rest), Lying Two Arm Two DB Extension: 1 x 8-10 (End of routine)

*Add-On-Sets is an extremely effective hypertrophy-producing technique, but it should not be used often. Maybe once every three weeks for each body part, otherwise overtraining can occur.

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Eric Broser

Eric Broser has been involved in the health and fitness industry as a trainer, strength/contest prep coach, model, author, magazine columnist, consultant to nutritional supplement companies, and gym owner for over thirty years. He is a former Natural Professional Bodybuilder, contest judge, and NPC Masters Competitor. Eric is the pioneer and developer of numerous world-renown training methods which are currently utilized by tens of thousands of bodybuilders and athletes across the globe.

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