Muscle Buster Techniques

  • Cardio Bursts For Weeks 1-2 (Afterburner Program)

    Use these suggestions for cardio bursts during Afterburner weeks 1-2.

    See demo.

  • Cardio Bursts For Weeks 3-4 (Afterburner Program)

    Use these suggestions for cardio bursts during Afterburner weeks 3-4.

    See demo.

  • Cardio Bursts For Weeks 5-6 (Afterburner Program)

    Use these suggestions for cardio bursts during Afterburner weeks 3-4.

    See demo.

  • Cardio Bursts For Weeks 7-8 (Afterburner Program)

    Use these suggestions for cardio bursts during Afterburner weeks 7-8.

    See demo.

  • MUSCLE BUSTER: 28 METHOD

    MUSCLE BUSTER: 28 METHOD

    One of my favourite Muscle Buster techniques, the 28 Method is a gruelling (you guessed it!) 28 rep combination that’ll push your muscles to their limits.

    See demo.

  • MUSCLE BUSTER: 5/25 METHOD

    MUSCLE BUSTER: 5/25 METHOD

    The 5/25 Method is a unique Muscle Buster in that it flips an existing technique on its head to create a new way to shock your muscle cells into growth. The technique I’m talking about is the Tempo Method, where we perform our normal set followed by a bunch of slower, more controlled reps. This…

    See demo.

  • MUSCLE BUSTER: DOUBLE DROPSET

    MUSCLE BUSTER: DOUBLE DROPSET

    This Muscle Buster is another of my all-time favorites, because it’s a great timesaver than can drastically increase your training volume when appied correctly. A traditional Dropset has three parts, but this flip on the original contains TWO: The Main Set; perform your target number of repetitions. The Drop; drop the weight by about 30%…

    See demo.

  • MUSCLE BUSTER: DROPSET

    MUSCLE BUSTER: DROPSET

    This Muscle Buster technique ranks among my all-time favorites. This classic bodybuilding principle should be applied when looking to drive the target muscle to complete muscle failure, and can lead to some spectacular sets! A traditional Dropset has three parts: The Main Set; perform your target number of repetitions. The Drop; drop the weight by…

    See demo.

  • MUSCLE BUSTER: GAUNTLET METHOD

    MUSCLE BUSTER: GAUNTLET METHOD

    Here’s how to perform a gauntlet set.

    See demo.

  • MUSCLE BUSTER: HALFWAY TO HELL

    MUSCLE BUSTER: HALFWAY TO HELL

    Here’s a Muscle Buster that’ll get the target muscle screaming for mercy. To perform this method: Look at your workout to see designated reps. If it reads 15/20 then load your machine with a weight you’d expect to reach 20 reps with. Perform the first chunk of reps in the peak contraction range (on a…

    See demo.

  • MUSCLE BUSTER: IRON MARATHON

    MUSCLE BUSTER: IRON MARATHON

    The “Iron Marathon” method will have your muscles crying out for mercy, but there will be none shown.

    See demo.

  • MUSCLE BUSTER: IRON MILE

    MUSCLE BUSTER: IRON MILE

    Welcome to hell… The Iron Mile Method is straight out of C.T. Fletcher’s playbook and features in some of the nastiest workouts inside the RussHowePTI.com library. Here’s how to do it:

    See demo.

  • MUSCLE BUSTER: MARATHON METHOD

    MUSCLE BUSTER: MARATHON METHOD

    The “Skyscraper” method is a high rep blast which will get your muscles screaming.

    See demo.

  • MUSCLE BUSTER: MOUNTAIN METHOD

    MUSCLE BUSTER: MOUNTAIN METHOD

    The muscle buster to end all muscle busters, welcome to the Mountain Method.

    See demo.

  • MUSCLE BUSTER: MUSCLE SANDWICH

    MUSCLE BUSTER: MUSCLE SANDWICH

    2 isolation exercises, with a compound exercise in between.

    See demo.

  • MUSCLE BUSTER: REST PAUSE

    MUSCLE BUSTER: REST PAUSE

    Rest Pause is a bodybuilding method as old as the sport itself. It’s a particularly useful Muscle Buster to apply when you’re training with heavier weights and lower rep ranges, as it enables you to squeeze out a few extra repetitions without compromising the load on the bar. Rest Pause is a simple two-step procedure:…

    See demo.

  • MUSCLE BUSTER: SONIC METHOD

    MUSCLE BUSTER: SONIC METHOD

    Remember Sonic The Hedgehog? Three lives and you’re dead, right? Same here. Set the weight to something you’d expect to hit 20 reps with. Your goal is to get to 50 reps in total, and you have “3 lives” to do it. Here’s the simple three-step combo: Use a weight you’d usually pick for 20…

    See demo.

  • MUSCLE BUSTER: STRIPSET

    MUSCLE BUSTER: STRIPSET

    Think of a STRIPSET as the bigger, nastier brother of DROPSETS. Because while Dropsets are scheduled with reps, these literally go to FAILURE. When it shows up in a workout, it’ll look something like this: LEG PRESS x10 (STRIPSET) (1 round) Here’s how you’d perform it: Load the machine with the max weight you could…

    See demo.

  • MUSCLE BUSTER: SUPER DROPSET

    MUSCLE BUSTER: SUPER DROPSET

    You’ve heard of Supersets and Dropsets, but here’s something new: Super Dropsets! This simple technique combines two of bodybuilding’s very best training principles to create an horrendous Muscle Buster. When this shows up in a workout, it’ll typically look like this: DB BENCH PRESS x10 – DB FLYE x10/10 (SUPER DROPSET) This means we will…

    See demo.

  • MUSCLE BUSTER: SUPERSET

    MUSCLE BUSTER: SUPERSET

    A superset involves pairing two exercises back-to-back into one “super” set. For example, hitting a set of Dumbbell Bench Press immediately followed by a set of Dumbbell Flye, then taking your rest break. This technique is a good timesaver, and can also be used to increase your workout volume.

    See demo.

  • MUSCLE BUSTER: TABATA

    MUSCLE BUSTER: TABATA

    The Tabata method is a popular twist on High Intensity Interval Training that can be applied to both cardiovascular & weight training. I particularly enjoy deploying this Muscle Buster against bodyweight exercises. It involves performing 20 seconds of exercise followed by 10 seconds of rest. On your workout page, it’ll look something like this: BENCH…

    See demo.

  • MUSCLE BUSTER: TEMPO METHOD

    MUSCLE BUSTER: TEMPO METHOD

    Time under tension is a real b**ch, and this Muscle Buster looks to take full advantage of that. When it lands in a workout, it’ll look like this: CABLE ROW x10/5 (TEMPO) (3 rounds) So what does this mean? Well, it’s dead simple: Perform your regular set at normal tempo. Now switch to a slow…

    See demo.

  • MUSCLE BUSTER: TIME FLIES

    MUSCLE BUSTER: TIME FLIES

    The “Time Flies” Method is a unique Muscle Buster that relies on time under tension as opposed to max resistance. I’ll typically schedule this into a workout using a bodyweight movement, such as Bench Dips or Jump Squats, and it’ll look something like this: Bench Dips x15 sec on & x15 sec off (10 rounds)…

    See demo.