Extended Sets -- Dave Draper

I'll admit to you that in the past year of so I have often had doubts about my bodybuilding progress. Yet, I feel certain that my overall physical appearance has improved quite a bit. 

To bring home my point: I was training vigorously for the Mr. America title last summer. [We can date the article now. He won that one in '65.] My attitude toward the entire bodybuilding business had suffered a setback since it had been some time since I really noticed any striking improvement in my physique -- and what bodybuilder isn't always on the lookout for startling improvement? 

While in training during this time, I was aware of Don "Hardboiled" Haggerty (heavyweight wrestling champion, recently back from a tour of Hawaii) . . . 

. . . watching me intently as I finished a set of Scott Curls. Upon the completion of my exercises, Don approached and remarked on my "phenomenal progress," pointing out that my physique appeared harder and even more muscular, a surprise for me. Too, I was pleased. After Don's unbiased and altogether professional analysis, I could see how my own self-image had most likely been fogged by too much self-criticism. 

Let me talk to you a while here concerning some of the psychological pitfalls that can entrap a bodybuilder, and also provide you with some information on extended sets and how you might use them, as I did, to get through most of the lagging lay-offs which riddle your training program. 

Extended sets are especially recommended during those seasons when you think your body is altogether uncooperative. I call these exercises "extended sets" because that is exactly what they are: 

You perform a specific exercise with a heavy poundage for a certain number of repetitions. Upon completion, you "extend" the set, by following it with a lighter poundage for an equal number of reps. 

But more than the extended set program after some related thought . . . 

I mentioned my depression -- before Don Haggerty. Of course, that doesn't necessarily mean it stopped altogether. We bodybuilders are constantly sinking into and rising out of the nasty murk of depression.   

In every sport, the athlete is first of all in competition with himself, long before he meets with other competition. Where is this more true than in bodybuilding? And were is self-discipline more rigorous than in bodybuilding? 

The bodybuilder lives each moment with the sum total of all his efforts. That sum is his body. It goes everywhere that his thoughts go. He never lives apart from it. Any fellow who is a serious bodybuilder and does not continually notice results may lapse into a prolonged depression and quit the business altogether. It has happened, all too often, and we know it. 

The strain is oftentimes immense. There are weeks, even whole months, during which the body seems to refuse to improve. I will say right off that if you can endure this peculiar (yet altogether common) season of muscular famine, your eventual bodybuilding success will more than repay you for your patience and determination. No one is quite so pathetic as the one-time bodybuilder who cannot get himself back into a training program again -- who goes ahead and sacrifices his dream of a superb physique for the vacant comfort which is Laziness. 

About that more discernable type of muscular growth, I would tell you that it appears to come in set "plateaus." To explain: During those weeks and months when nothing happens and your body seems to be on strike, actually if has probably reached some general resting point. Some time after getting to this plateau, your body will respond again. The results may be like those that follow a spring shower. Suddenly you have the bodyweight you wanted, or there is that definite difference in body tone. The effect is glorious, and maybe your entire attitude toward bodybuilding is brightly colored again. You are happy, and justly so. You worked for it. Perhaps you will have more self-discipline and patience next time you hit a plateau. Depression might not take you so easily. 

It is important to think of your plateaus as necessary and integral points in your advancement. You must not become lazy during this time. Here I would like to give you more information of my extended sets and how you can make exceptional use of them to break the monotony and keep yourself from thinking too much. 

Recently I sent some time talking with the great Larry Scott, and we agreed that for the advanced bodybuilder to continue muscular growth beyond all expected limitations, he must endure a certain amount of pain. It is not enough to perform an exercise a specific number of times, then rest until the next lazy set. The body  can become accustomed to exercise in much the same way that it does to a disease vaccine. Powerful doses of exercise bring the body toward a kind of immunity to acute pressure-pain. 

Since my extended sets are directly associated with layoffs, I will ask you here: How beneficial do you really think layoffs are to you? Larry and I agreed that layoffs were fruitless wastelands in the vast country of bodybuilding. 

Upon resuming an exercise after a long layoff, the body's need is not so great, and less activity is required. For those wiser bodybuilders who are intent on going "beyond," extended sets are far more modern and effective than most exercise plans. By employing the extended sets method, the body is afforded dual purpose training benefits . . . 

With the initial set, where a heavy weight is used for low reps, the muscle receives power-size advantages. Concentration is on strengthening and bulking the tissues involved. Whereas, with the final set of a  comparatively light weight and higher repetitions, definition and muscle tone are the targets.

It is during the second part of the extended sets that the unique pressure-pain condition comes into play. Here it is a matter of bringing yourself beyond what you thought was your limitation, forcing yourself into these repetitions. 

Conventional set-rest-set training affords only the condition and benefits of either the first of the second part of the extended sets principle. But never both. Therein lies the uniqueness and advantage of this method. For the initial set, the exercises are performed in the standard manner. 

On the extension set, a slight variation in movement is recommended. This allows the muscle to be worked more completely and thoroughly, while reducing monotony. 

Here then are my exercises, with suggested sets and reps. An explanation of each exercise and extension-set is included after the layout and illustrations. 

Chest

  

Do 5 sets of 6 reps with a heavy poundage on Wide Grip Prones.  Alternate each set with a set of Close Grip Prones. The combination with work the pecs entirely.

On the close-grip prones, do 5 x 8-12 with a lighter poundage, a set of these immediately following each set of wide grip prones. Extended sets are somewhat like supersets. 

Part 1: Wide grip prone, 5 x 6 reps. 

Part 2: Close grip prone, 5 x 8-12. 

DELTS

On the Lying Delt Raise from Front, do 5 x 6 with a heavy poundage. After each set, switch to a lighter poundage for a set of Lying Delt Raises from the Rear. With these, do 5 x 8-10. This exercise combination will develop the delts fully, front, side and rear. 

Part 1:  Lying (incline) Delt Raise from Front, 5 x 6.

Part 2: Lying Delt Raise from Rear, 5 x 8-10. 

 

Do 5 x 6 with the Wide-Grip Pulldowns. Use a heavy poundage in this exercise, and then use a lighter poundage for Close-Grip Pulldowns, which you should alternate with these.

Part 1: Wide Grip Pulldown, 5 x 6.

Part 2: Close Grip Pulldown, 5 x 10-12. 

BICEPS

About bloody time. Other than my neck and knob they're 

the only bodypart I train. 

Do 5 x 6 on the Incline DB Curl and use a heavy poundage. [If you don't yet know that "heavy" here is a relative term, you might want to forego this method for a little while. 

With the Dumbbell Inner Curl, go for 5 x 10-12, alternating this exercise with Incline DB Curls. 

Part 1: Incline Dumbbell Curl, 5 x 6.

Part 2: Incline Dumbbell Inner Curl, 5 x 8-10. 

Carrying on from yesterday with the article, pissing, and moaning: 

With the Lying Barbell Kickback, do 5 x 6 with a heavy poundage, and after each set do a set of Half-Movement Lying Barbell Kickbacks with a lighter poundage. 

After each set of regular Lying Barbell Kickbacks, do a set of Half-Movement Lying Barbell Kickbacks for in the 10-12 rep range or so, you lying ego-lifting abomination.   

Part 1: Lying Barbell Kickback, 5 x 6.

Part 2: Half-Movement Lying Barbell Kickbacks. 

And now for a more in depth look at these specific extended set exercises. 

CHEST

This exercise combination is self-explanatory. The standard power prone is immediately followed by a vigorous set of close grip benches. The entire pec is worked, with special attention to the outlining cuts. 

The first set should be devoted to power and limited to 6 repetitions. 

The extension set should have NO DESIGNATED REP GOAL. For best results, the close grip prones must be performed relentlessly until further repetitions are impossible. However, this limit should fall between 10 and 12.  

DELTS

The lying delt raise is a peculiar exercise, effective for developing the entire muscle -- front, side, and rear. For side and rear shoulder thickness, rep out six powerful reps. 

For the side and front, make it 10 to 12 good reps from behind the torso. 

This is perhaps the most painful of all extended set combinations. 

BACK

The pulldown groups are designed for lat width and serratus thickening. Perform both wide- and close-grip movements to a before-the-neck position. Again, a 6-rep limit is recommended for Part 1, with an unlimited Part 2. 

Note: you know . . . last do-able rep somewhere around the given numbers, but why stop when you have more left in ya. The second movement is something of a burnout affair, if you choose to make it that. It depends on the day, right? 

BICEPS  

I have found the extended sets principle to be most effective when applied to frontal arm training. Choose a 45-degree angle and perform six heavy repetitions for the initial set. 

Follow this standard movement with a rather ruthless set of inner curls. This combination really develops the muscle belly to its peak, bringing out every hidden striation. 

TRICEPS  

The lying barbell kickback is a rarely-executed feat, due to the difficulty in performing it. If you can include the movement with success in your training program, you will enjoy unusual triceps growth and formation. 

Assume a lying position, barbell supported on the chest and grasped with a close grip. Now extend the weight to the rear, parallel to the floor, until the elbows lock. Return to the chest and repeat for six massive repetitions. 

The extension set is performed similarly, only the starting position is moved from the chest to the forehead. The motion involves the entire triceps. Tremendous results are possible. Try from 10-12 reps on this set. 

These are rugged exercises to be sure. But I feel that they represent an advanced training concept for you. They will help break the sometimes-monotony which all of us do experience in our routines and they will prepare our bodies for super-gains in the future. 

I am not saying that the extended sets will work without some pain . . . 

Enjoy Your Lifting!