Would you like to increase your training volume & intensity by 15% in your very next workout?
Well you can do just that with an Advanced Training Technique called “Jump-Sets”.
With Jump-Sets you’ll pair up 2 exercises for different muscle groups and perform a modified “super set” variation by jumping back and forth between the 2 exercises. While regular super sets are good for increasing your training intensity.
The use of “Jump-Sets” take things to a whole new level because you can literally increase BOTH your training volume AND training intensity simultaneously and literally see a 15% strength increase in just 1 workout!
The most famous muslce man of all time, Arnold Schwarzenegger, was a religious believer in using jump sets in his training to maximize muscle gains – as were many of the great old time bodybuilders.
Jump sets allow you to alternate between body parts, so that you can train both muscle groups with high intenisty.
Here’s an example:
Imagine you were going to perfrom shoulders and back in the same workout. Your exercieses of choice are military press and pull ups.
Norally you’d perform 3-5 sets of one exercise, and then move on to the other.
With jump sets we will be doing the military presses and pull ups back to back.
So set 1 would be 10 presses, followed immediately by 10 pull-ups. Then rest. Then repeat 4 more times.
The workout time is the less, but the overall workload is massively higher since you are completeing the same amount of work in a lot less time.
Jump sets work best for opposite (agonist and antagonist) muscle groups. Some of the best options include: Chest & backs, biceps & triceps, and quadriceps & hamstrings.
The exercise choices are endlress and only limited by your equipemetn and imagination. That being said, here are a few popular options:
Incline bench press and bent over row
Push ups and pull ups
Sit ups and hyper extensions
Bicep curls and tricep extensions
All in all, they are a great exercise tool to mix up your routines and add a little sizzle to your workouts. Give them a shot and let me know how it goes.