Whether you’re looking to bulk, tone, or simply maintain lean muscle mass, intensity should always be the foundation of your workouts. This can be hard to achieve, especially if you tend to work out on your own. Luckily there’s tons of methods aimed to help you get the most intensity out of your workouts.
28 Method, borrowed from MusclePharm’s Cory Gregory, is one of my favorite techniques it helps shock the muscles and break through plateaus. Yes, the number 28 is for the amount of reps that you do per set. Don’t stop reading, you’ll thank me later.
So what is 28 Method?
28 Method is a workout technique comprising of using different motions ranges and techniques in groups of 7. The three methods used will be partial reps, super slow reps, and full range of motion reps.
A partial rep is when you do an exercise and only work the muscle in a shortened range of motion. For example, in a deep squat, the first 7 partial reps would be from your starting position down to parallel, and the second 7 partial reps would be from parallel to your ass on the grass. Without stopping, you then go into 7 super slow reps.
Super Slow Reps
Super slow reps are basically slow tempo reps at a full range of motion. So for your next 7 reps from top to bottom, count 8 slow seconds, then from bottom to top count 8 slow seconds; 1 Mississippi…2 Mississippi…3 Mississippi etc. After you complete 7 super slow reps, you then finish up with 7 regular full range of motion reps at normal tempo
Try it out: A sample arm workout using Method 28
Try two exercises each to gauge the intensity, then add exercises at will.
Dumbbell Curl x3
Hammer Curl x3
Tri Push Downs x3
Skull Crusher x3
That’s your 28! I can almost guarantee you’ll feel full burn and high intensity with these. Added benefits include the opportunity to work on your strength in different ranges of motion and muscular endurance, adding to a more complete workout package.