Super Finishers with Calum von Moger


Moderate to heavy training like you’ve completed thus far causes small tears within the muscle fibers, which triggers a cascade of events leading to bigger and stronger muscles. That’s how von Moger and bodybuilders from time immemorial have started their routines. He finishes it, on the other hand, with a different approach, which he calls “super finishers.” These are all about generating an incredible pump at the end of your training session.
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The back end of your workout is the perfect place for single-joint movements, which better isolate the muscle and create what is known as “metabolic stress.” That means coming down in poundage, and usually, training in a slightly higher rep range, such as 12-15 reps. This rep target pulls fluids into the muscle as lactate accumulates, which contributes to the burning sensation you feel in the muscle being trained.

Von Moger prefers to use a double dropset at the end of his EZ-bar curls, a shock routine so intense that he can’t even lift the bar by the end. To perform this, lift until you hit failure at around 12-15 reps, then drop the weight by about 30 percent and lift to failure again. Then, drop the weight and keep going to failure one more time.

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