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Feb '25 (edited) • Challenges
“Muscles Rounds” New technique in testing.
How’s this for an interesting approach? Ever heard of muscle rounds? I know, what a stupid name but like any culture filled with cool people you’re gonna get cool ass names, so let’s just ignore that for a second.
Basically the idea was taught to me just to stimulate stubborn muscle groups. However, after testing it for a bit, I’ve discovered there’s a fair bit More to it than that.
The concept is: aim for eight reps, plus minus, relative to what you’re doing. It could be a little bit more around 10, depending on your strength and stamina levels. We aim for six sets, eight reps each set. 10 second rests only between each set.
So you choose a weight that you know you can get 8 reps with before failure. Your first set you’ll easily hit 8 reps, the second set will be harder and so on. Until you hit full failure on the eighth rep of the last set.
I found personally that if I have something left in the tank, I keep pumping out the reps on the very last set until failure. What
I have discovered as the most significant attribute of this technique is the lack of central nervous system overstimulation.
When attacking the heaviest possible weights you can do until extreme failure, you extremely stimulate the central nervous system and yes it has a limit that you can exceed. It like limited bandwidth - if you exceeded it, that’s it.
Doing this technique allows you to work with weights that are much more manageable, with a focus on hypertrophy because of volume and time spent actual working the muscles. You still get extreme response because you get to failure and in actual fact Most of the weights you start with you’ll find are not that far off your max working weights in any case, which is awesome.
One of the many great benefits of this technique is that your workouts go much faster, much less waiting around, much more fun getting busy with things that are stimulating and the whole workout ends up feeling much more like sport, rather than destroying yourself, and when you leave the gym, you leave feelings still alive instead of shaking and trembling because your nervous system has been maxed out.
That’s not to say that I have decided to do this permanently every workout. It’s still in the testing phases however so far it looks like it could be ideal to alternate between this technique and standard techniques to keep either from getting stale, as I’m sure we all know when you switch up techniques, you usually get some great new gains, so having an option to alternate Already is a major benefit.
Another great benefit of this technique is the exercise routine in the gym goes much faster, so you have more time to do more variety of exercises and target your muscles from different angles.
So far my tests have shown better energy levels in the gym, quicker workouts, more variety of workouts, amazing stimulation, more pump after the workout which is a visual proof of muscle stimulation, (although some may disagree) and looking considerably better the next day with more overall muscle stimulation.
I’ll make some future posts with some practical examples of a workout using this technique that you can use to alternate between for the course material.
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“Muscles Rounds” New technique in testing.
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