Muscle Building / Hypertrophy Methods
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Stability Supersets For Building a Bigger Chest
A simple but highly effective chest-growth technique that uses increasing stability to extend a set beyond what would normally be possible. By moving from dumbbells to a barbell with the same weight, you can continue challenging the chest with additional high-quality reps and greater overall mechanical tension.
My Current Training Split and Why You Should NOT Use It For Mass
Training splits should match your goals. Right now, my objective isn't maximizing size or strength—it's maintaining muscle and performance while leaving room to experiment with new exercises, training methods, and challenges.
Incline Bench Press Stability Superset
A powerful upper-chest hypertrophy technique that uses increasing stability rather than decreasing weight to extend a set. By moving from incline dumbbells to an incline barbell with the same load, you can continue challenging the same muscle fibers and accumulate more mechanical tension without changing the movement pattern.
Zone Training Superset for Bench Press using the Slingshot
A highly effective chest and triceps intensity technique that uses the Slingshot to extend a set beyond normal failure by selectively assisting the weakest portion of the bench press. This allows you to continue loading the stronger portions of the strength curve and accumulate more mechanical tension without reducing the weight.
Countdown Cluster Set for Triceps Mass
A brutally effective triceps hypertrophy finisher that combines cluster-set structure with two complementary exercises. By alternating overhead extensions and dips in a descending rep countdown, you expose the triceps to high levels of mechanical tension through both the stretched and contracted portions of the strength curve.
Regressive Range Cluster Sets For Chest Hypertrophy
A chest hypertrophy technique that combines cluster-set training with strategic range-of-motion reduction. By shifting the final mini-sets into the stretched portion of the dumbbell press, you keep tension where the chest is most mechanically challenged while minimizing energy spent on the easier lockout portion.
My Ideal Setup for Incline Barbell Bench Press
This incline pin-press setup lets you reset shoulder position and chest posture on every rep, helping shift more tension onto the upper chest.
Reverse Band Decline Close Grip Bench
Many lifters lose force in the bottom of pressing movements, limiting how much weight the triceps see. Reverse bands solve that problem by unloading the weakest position and overloading the strongest one.
Countdown Cluster Set of Dumbbell Curls and Chin-Ups
A highly effective biceps hypertrophy method that combines cluster-set principles with two complementary exercises. By alternating curls and chin-ups in a descending rep countdown, you repeatedly approach mechanical failure while avoiding the excessive metabolite buildup that often limits traditional straight sets.
My Best Tricep Workout For Mass
A complete triceps mass-building workout built around one key principle: maximize long-head recruitment while progressively overloading the triceps through stretch, heavy loading, and peak contraction. The three exercises complement each other perfectly to create a powerful hypertrophy stimulus with surprisingly little total volume.
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