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3 MUST-TRY FINISHING MOVES 🌶️

In and out of the gym, growth is driven by consistency. But let’s be honest here: consistency can be boring. Meat and potatoes is a great dish to fuel you, but that doesn’t mean you don’t want some flavor or spice. After all, you must make the dish enjoyable enough to continue eating it daily.

I get it. 

Consistency is king, but variety is the spice of life.

Some new variables and some nice new techniques can add some variety to your workout and help you stay mentally in the game.

So, what are the best moves to try?

Here are my top 3 favorite finishers that can give you some incredible pumps, let you enjoy your workouts, and even bust through some sticking points.

Rest-Pause Sets:

1. Take your last set to failure.

2. Rack the weight, wait 10-15 seconds, and start again.

3. Repeat this 2-3 times.

Benefit: This is a great way to help move beyond traditional failure. Make sure you have a spotter if you do this on exercises like bench press or squat.

Example: Preacher Curl: Complete a set of 60 pounds at 12 reps. Put the weight down, wait 10 seconds, and complete 4 reps before failing. Put the weight down, wait 15 seconds, and complete 2 reps before failing.

Drop Sets: 

1. Take your last set to failure.

2. Immediately reduce the weight by 20-30%, and continue lifting without rest. 

3. Repeat this 2-3 times.

Benefit: This will help you get in more volume than you could at the same weight. Plus, you’ll push a ton of blood into the muscle, creating an unforgettable pump!

Example: Tricep Pressdown: Complete one set for 12 at 65 lbs. Immediately drop the weight to 40 lbs and complete 12 reps. Immediately drop the weight to 30 lbs and complete 10 reps.

Tip: Use machines so it’s easy to drop the weight with minimal downtime.

Giant Sets: 

1. Choose 3-4 exercises for the same muscle group and perform them consecutively without rest—for example, machine chest press, chest flyes, push-ups, and dips for chest. 

2. Rest for 60 seconds.

3. Repeat 2-3 times.

Benefit: You’ll be able to get a lot of extra volume and blood flow to the target muscle, creating a crazy pump to end the workout on!

TRY THIS:

Do 10 reps of machine chest press, 10 reps of chest flyes, 8 push-ups, and 10 dips. Rest for 1 minute and repeat the giant set 2-3 times.

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SLEEP OFF THE POUNDS? 🤔

You're waking up early to hit the gym, avoiding the snooze button, and getting after it, but you're still not shredding up the way you'd like.

Plus, come midday, you're ravenous, finding it almost impossible to stay on your diet. Now, you're spinning your wheels, exhausted, and fantasizing about drowning your phone every morning at 5:00 AM.

Believe it or not, losing sleep can have profound effects on weight loss. Sleep regulates essential hormones influencing hunger, appetite, and overall weight management. 

When you're sleep-deprived, leptin (a hormone that reduces appetite, helps signal to your brain that you're full, and may increase metabolic rate) decreases.

Unfortunately, ghrelin (the hunger hormone that increases appetite and may reduce metabolic rate) increases. 

So, skipping out on sleep can not only leave you exhausted and getting subpar workouts, but it may also lower your metabolism and make you way hungrier than you need to be. 

This doesn't mean you shouldn't work out in the morning! Work out when it best fits your schedule, but make sure you prioritize sleep and aim for 8 hours a night.

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How NOT to act in the gym. 👊🏼🚫 - Watch Now

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THANK YOU

DO BETTR CREW!

I hope everyone enjoyed their weekend! Let’s start this week fresh and ready to Do BETTR!

BOOM 👊 - Joey Swoll