Intensifiers

NOS (Neurological Overload Sets)

Performed on the last prescribed set of an exercise (unless specified otherwise).

Using an example of 8 reps * 4 sets + NOS:

Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps
Set 4: 8 reps, drop weight by 20% followed by a maximum of 10 seconds rest (ideally 0)
5-8 reps, drop weight by 20%, less than 10 seconds rest
5-8 reps, drop weight by 20%, less than 10 seconds rest
5-8 reps + as many partial reps as you can do until complete failure.

NOS-X

Follow the exact same protocol as above (NOS), but add in a 20-30 second maximally loaded stretch directly following the final rep of the working set, and all subsequent drop-sets.

Directly after the stretch on the final drop-set, perform a contraction to finish (always finish on a contraction, not a stretch).

1 1/2’s

If a set prescribes a target of 10 reps, perform 10 full reps (executed as normal) each followed by a 1/2 rep in the strongest half of the range (typically following the eccentric).

To elaborate:

1. Begin with the working muscle fully stretched / lengthened, the antagonist fully contracted.

2. Initiating from the working muscle, perform the concentric, aiming to fully shorten it and to achieve a maximum peak contraction at the opposite extreme.

3. While still contracting throughout, perform the eccentric to return to the beginning fully lengthened position.

4. From here begin a further concentric however this time only come to the half way point before returning once more to the start position. Using barbell bicep curls for example – raise the weight, lower, bring up half way (to 90º of elbow flexion), then lower; this equals 1 rep of the protocol.

CS-6 Sets (Cell Swelling-6)

Typically using a compound movement, begin by performing 8 reps for the prescribed number of sets (usually 2 – 4) taking 80 seconds rest between each.

Following the last of the prescribed sets, rest only up to 20 seconds max while dropping the weight by 10%, before continuing on aiming to achieve a further 8 reps. Repeat this 20 second max rest / 10% drop process until you complete 6 of these mini-sets.

This will result in you having performed 8 to 10 TOTAL sets for the exercise.

Note: the goal between mini-sets is simply to gather your breath and energy then get back to it – this may be difficult at first but your body will adapt very quickly. Also, take a moment to rehearse the entire protocol in your head as it may sound more complicated than it is; keep in mind the goal is to maximize cell swelling and lactate build-up.

BPak Strip Sets

Typically performed on equipment with selectorized pin-loading.

Choose a weight that would allow you to execute approximately 8 to 10 reps of the given exercise.

Following the final rep, immediately drop the weight-stack by a single pin and continue on (ensure to rest only as long as it takes for you (or ideally someone else) to change the pin); repeat this process until you reach the final / minimum weight plate of the stack!