Looking to add some size and mass with a whole new training style? Skip the classic 10-12 reps and try Troy Adashun’s Balloon Method for this Push-Pull Workout.
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1. Dumbbell Bench Press – 3 sets, 8-10 reps (Focusing on going heavy and controlling weight on the eccentric)
a. Dumbbell Pullover: 3 sets, 8-10 reps on each portion of the superset
3. Cable Fly Circuit: 3 sets, 45 seconds “time under tension” on each set. (This means we aren’t counting reps, we are counting time under tension. Each set is a new angle so we will hit a total of 3 different angles to target every section of the chest)
1. Dumbbell 1 Arm Row: 3 sets, 8-10 reps (focusing on going heavy and controlling weight)
2. Lat Pulldown Superset: 3 sets, 8-10 reps on each portion of superset.
(This is a superset for “back width” that will really hit the Lats
Mid Back Db Row – 3 total sets, 45 seconds time under tension on each set. This move focused on back thickness)
| What Is The Balloon Method? |
The Balloon Method, so named because of the balloon-like effect it has on muscle growth, is a science-based approach to mixing up your workouts. It comprises three distinct types of sets, each proven to promote growth:
• Overload sets (these use heavy weight)
• Tension sets (these use lighter weight)
• Intensity sets (these shock your muscles into growth)
Debate rages in the fitness community as to whether light weights vs. heavy weights are ideal for muscle growth. However, research suggests that the best approach combines a variety of rep ranges and intensity.
Work through the following exercises with 100 percent intensity.
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► G.O.A.T.EIN Whey Protein Isolate:
► Cheetah Burn:
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