Best Way To Build Muscle Fast With Ramping And Back Off SetsI came across a great method of building muscle fast and thought I’d share this method called ramping and back off sets. This technique is fairly simple to use, can be applied to most workouts and let’s you work hard to gain muscle.
This muscle building method uses a general set and rep scheme, but this can be altered and experimented with if you want. The standard set and rep scheme is shown below and an explanation is included further down the page.
Set 1: 10 reps
Set 2: 8 reps
Set 3: 5 reps
Set 4: 6-8 reps
How To Do This Ramp And Back Off SetFor starters, make sure you are adequately warmed up and ready to begin.
Set 1: begins with 10 reps. On this first set pick a weight you can do about 12 reps with, then do 10 reps. This set should be fairly easy but use good form and don’t grind out reps.
Set 2: this set is similar to set 1, only pick a slightly heavier weight you can normal do 10 reps with and only do 8. These first two sets will prime your body for heavier weight.
Set 3: here is where things start to pick up a bit; pick a heavier weight you can do 5-6 reps with and do 5 reps. This set should be challenging but do not grind out reps.
Set: 4: lower the weight slightly and do between 6-8 reps. This last set should be all out balls to the wall effort. Feel free to add some forced reps if training with partner or trying use the rest-pause method if training by yourself.
The idea with this muscle building technique is to slowly ramp the weight up through your sets then drop down and go for it. It makes for a great addition to your workout.
Have a play around with this technique and see what you think of it.