Burnout Set

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15 comments

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    Jacob Hiller

    All are down under control and explode on the concentric portion.

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    pvboryla

    I thought the first 3 sets were explosive but the last 2 sets were slow and steady

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    Jacob Hiller

    Under control eccentric, and explosive concentric.

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    Gary

    jacob you should seriously make a post re-explaining the strength and explosion sets more clearly because obviously all of us have a poblem with the poor way its explained in the manual.Thanks

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    pvboryla

    The manual is gold, it is honestly amazing...but i agree that the explaination of the strength and explosion sets are confusing...and I don't understand exactly what you are talking about when you say "Under control eccentric, and explosive concentric." Please clarify in dummie terms.

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    Jacob Hiller

    Thanks for the feedback.

    The final set of the "Strength and Explosion" protocol has several different facets that make it useful.

    1. The additional volume and training to failure help to build more muscle and glycogen stores... good for beginners and intermediate lifters.  

    2. The slower movement (everything else in the program is explosive) and failure training help to place stress on all joint angles AND recruit lower threshold units.  This increases strength through the entire range of motion.  

    The sets can really be done in 2 ways...

    1. The exercise can be attempted to be done explosively... but as the number of reps increases you will inevitably slow down which will allow all angles to get equal amounts of tension.

    Thus - Controlled down, and explosive up....

    2. Perform this sets slowly ... which will fatigue you faster and still apply tension on all the joint angles.

    Thus- slow on the way down, slow on the way up.

     

    Side notes...

    If these sets fatigue you too much, I often recommend saving the last set until the very end of the entire workout.  So the other exercises can be done explosively.

    In the above case you can choose 1 or all of the exercises to perform this set... preferably one exercise for each "prime mover" - quads, hamstrings, glutes, calves.

    In advanced lifters I sometimes remove this set entirely because the lifter has PLENTY of muscle and needs to put everything they have into conditioning the muscle.  NOTE - This is only affective for advanced lifters.

    If you wonder if you are an "advanced lifter" please come to a coaching session.  Typically you will have 3 - 5 years of experience with these lifts.

    There are also other ways of getting the benefits such as using isometric holds at different joint angles or LDI (long duration isometrics).

    No need to over think this... 

    What we are really doing is working the prime movers for a little more hypertrophy by using higher volume and going to failure.

    This is the ONE time (other than warm ups) that we don't attempt to move at the highest possible speed.

    Does this make sense?

    This will be further clarified in the new Jump Manual.

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    Gary

    thank you we've been waiting on this...also this goes for sets 4 and 5 with the mini sets right?

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    Gary

    Never mind I understand you completely great explanation

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    pvboryla

    Sweet dude, I appreciate the help. Now I know how to do my 4th and 5th set correctly. I'm just curious...what do you like to do for your 4th and 5th set out of the two ways of doing them?

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    Jacob Hiller

    I mix it up... but when I'm in good shape muscularly I focus more on the explosive movements.  Thanks Gary.

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    pvboryla

    Sweet, thanks for the terrific customer service.

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    Alessandro Costa

    i have a question; have i to rest between the mini sets of the 5th set?or have i only to take off some weight?

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    Michael

    Alessandro,

    I'm pretty sure you're not supposed to rest. It's supposed to be a triple drop set in which you do 1 set and drop the weight twice to completely burnout your muscles. The only rest time you should get is the amount of time it takes to lower the weights. 

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    shoaib choudhry

    so where is the new jump manual ??  mine still looks same

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    Nicholas Souba

    5th set? Um what???? It says only 4

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