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How to Build Muscle Size and Strength Fast Using "Death Sets"
If you really want to know how to build muscle size and strength as fast as humanly possible, study the old timers. Long before steroids and the BILLION dollar supplement industry, there was a time when men trained with nothing but heavy iron and a fierce will to build size and strength. One very differentiating factor between strength trainers and bodybuilders of yesterday and today was the intensity of their training.
One training technique they used that is very rare to see today is what is called “Death Sets”. You can tell by the name alone that they are definitely no walk in the park. But what they give you is results. Real results, and faster than any supplement or home gym can promise. In fact, properly applied with the right foods to eat to build muscle, they may very well be the surefire way to build muscle and gain weight.
I had first read about deadsets in one of the greatest books ever written on strength training, Dinosaur Training, by a man named Brooks D. Kubik. If you’rea hardgainer, or someone who is really serious about training for strength and size, deadsets can and will put more pounds of muscle and strength on your frame than virtually any other form of training. They are probably the most intense type of training you can ever do, but like I said, the results you get will be like nothing else. So if you really, really want to learn how to build muscle size and strength faster than ever before, and aren’t afraid of some hard work, these are for you.
So what exactly are deadsets and how do you do them? Death sets were aptly named because they trigger what Kubik calls the “Grow or Die” mechanism. Unlike conventional training, they really work closer to your absolute limit than anything else. Basically deadsets are high rep heavy training. Sounds like a paradox, doesn’t it? Normally you train with heavy weight and low reps, or with lighter weight and high reps. So how in the world do you train with heavy weight and still do a high number of reps? Two factors: certain compound exercises and mental toughness. Deadsets are not meant for your smaller muscle groups like arms or neck, but for the big muscle groups like your legs and lower back.
Although you can apply deadsets with most larger muscle groups, performing squats or deadlifts with them are by far the most grueling, but effective. Since our legs can withstand much more physical endurance than the rest of our body, (given that we walk and stand on them all day) it is very difficult to reach their limit. And your body will do anything to get your mind before your body quits. But you have to train your mind to withstand pain and achieve your goal. Even though squats and deadlifts are known as mainly leg exercises, you can undoubtedly expect your whole body to grow. The intensity will involve your whole body to get into action, and as a result the rest of your muscles will benefit, especially doing stiff-legged deadlifts.
Some examples of deadsets are 15, 20 and even up to 30 reps of squats or deadlifts, but with HEAVY weight. Heavy enough to where you feel ready at the tenth rep. But this is where your willpower and focus come into play. This is a good test of your mental strength, because as soon as you yourself to think about giving up or giving up, your body will do it. This is why it’s so important to mentally prepare yourself for the set, and stay in that animal instinct throughout the set.
The good news is that you only need to do one of these sets per exercise, two at the most. But after you’re done, you’ll feel completely drained. You may throw up or feel like passing out, but as long as you complete the set and make sure to nourish your body after with a lot of good food and rest, your body will grow. You certainly won’t grow overnight, this is at least a two month process; but if you work hard enough and build up to heavy enough weight, your body will literally transform. Your mental toughness will also develop and you will eventually become as tough as nails both physically and mentally. Now that’s a real strength trainer!
So if you have the guts, try this one, but remember not to include too many other exercises in your program along with it. You can very easily overtrain with these, especially if you are a hardgainer. Just a few other important compound exercises for your upper body should be enough, and don’t neglect good nutrition and enough rest, otherwise you will completely waste your time and effort. This is perhaps the best way to build muscle size and strength fast.
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