Written by Russ Howe PTI, and most recently updated 4 days ago.

1 min read

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.

We’re going to combine full reps, timed reps, and partial reps into one brutal set with this technique.

Here’s how to perform the 28 Method:

  • Load the bar with something you’d usually lift for 25 reps.
  • Perform 7 full reps at normal tempo.
  • Perform 7 top half reps.
  • Perform 7 full reps with a controlled 4/4 tempo.
  • Perform 7 bottom half reps.

You can see me doing this here on a Barbell Squat: