3 Advance your training
When it comes to shredding, I love implementing giant sets—basically circuits for one body part, or multiple exercises performed back to back—especially for my legs, which respond well to high-rep, high-volume work.
I usually hit two compound exercises in a row, such as squats and leg press, then hit my legs immediately afterwards with isolation exercises like leg extensions and curls. This forces my muscles to work 3-4 times as hard and 3-4 times as long per set compared with a straight-set format.
The increased time under tension caused by giant sets leads to more muscular exhaustion, a greater energy demand, and more fat burned post-workout as those muscles try to recover.
I’m also a huge fan of forced reps—when your partner helps you lift beyond what you could lift alone—for leaning out. Forced reps push you further than you would normally go on your own, driving adaptation and producing an additional calorie burn that a straight set does not provide.
I recommend choosing a weight where you fail after about 6-8 reps. Once you feel like you can’t push out even one more rep, have a partner help you squeeze out 3-5 forced reps with the same weight. I guarantee you’ll push yourself to limits you never thought possible!
If you’re training solo, try using the double-rep method (DRM) for cutting. Set yourself up with a weight at which you fail at 8 reps. Do a set of 8 with that weight, rest for 5-8 seconds, and then do another 16 reps broken down into several “mini sets.”
Use the rest-pause technique—performing as many reps as you can, and then taking short, 15-second rests—to get through that second double set.
DRM training really pushes the envelope of both your pain threshold and your muscular endurance. Oh, and if you haven’t noticed the theme yet, it also helps you torch more calories!