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Bodybuilding Flushing Set

The Flushing Principle

In the early days of bodybuilding, which grew out of weightlifting, the goal was to lift as heavy as you could. So the method of training was to use heavy weights for low reps and also not to many sets for each exercise.

Over time bodybuilders learned that in order to really make muscles grow you had to use both heavy weights for low reps to tear down the muscle fibers, and lighter weights for high reps to get a pump that forces blood and nutrients into the muscle worked.

To use The Flushing Principle correctly, you would pick approximately 3 to 4 exercises for each body part and do two to three low reps heavy sets and then one high reps pump sets for each exercise.

For example a bicep workout might look like this:

Barbell curls - 10, 8, 6 and 15 to 20
Incline Dumbbell Curls - 10, 8, 6 and 15 to 2
Concentration Curls 10, 8, 6 and 15 to 2

This means you do one set of 10 reps, add weight and do one set of 8 reps, add more weight and do one set of 6 reps, then take weight off and do one set of 15 or more reps. Rest no more then one minute between sets.

Try to keep each workout under an hour and work each body part twice a week for best results.

A good workout split would be:.

Mondays and Thursdays
Chest, Shoulders and Triceps:.

Tuesdays and Fridays
Legs, Back and Biceps:.

You will love the flushing method, it will not only increase you strength very quickly but it will also give you very fast gains in muscle size.

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