If you really want to know how to build muscle size and strength as fast as humanly possible, study the old-timers.. Long before steroids and the BILLION dollar supplement industry, there was a time when men trained with nothing but heavy iron and a grueling will to build size and strength. A very distinguishing factor among strength trainers and bodybuilders of yesterday and today was the intensity of their training.
One technical training they used that is very rare to see nowadays is something called “Death Sets”. From the name alone, you can tell that they are definitely not a walk in the park. But what they give you is results. Real results, and faster than can be promised with any supplement or home gym. In fact, applied correctly with the right muscle-building foods, they can be the fastest way to build muscle and gain weight.
I had first read about death games in one of the best books ever written on strength training, dinosaur training, by a man named Brooks D. Kubik. If you’re one to gain a lot of weight, or if you’re really serious about strength and size training, then death sets can and will slap more pounds of muscle and strength onto your frame than pretty much anything else. form of training. They are perhaps the most intense type of training you can do, but like I said, the results you will get will be incomparable. So if you really want to learn how to build muscle size and strength faster than ever before, and aren’t afraid of hard work, these are for you.
So what exactly are death games and how do you do them? Death sets were aptly named because they activate what Kubik calls the “grow or die” mechanism. Unlike conventional training, they really get you closer to your absolute limit like nothing else. Basically, death sets are heavy, high-rep workouts. Sounds like a paradox, doesn’t it? Typically, you train with heavy weights and low reps, or light weights and high reps. So how come you train with a lot of weight and still do a lot of reps? Two factors: certain compound exercises and mental toughness. Death sets are not meant for smaller muscle groups, like your arms or neck, but rather for large muscle groups, like your legs and lower back.
Although you can apply death sets with most of the larger muscle groups, performing squats or deadlifts with them is by far the most strenuous, yet effective. Since our legs support much more physical resistance than the rest of our body (since we walk and stand on them all day) it is very difficult to reach their limit. And your body will do everything it can to make your mind give up before your body.. But you have to train your mind to bear the pain and achieve your goal. Even though squats and deadlifts are primarily known as leg exercises, you can certainly expect to grow your entire body. The intensity will engage your whole body into action, and as a result, the rest of your muscles will benefit, especially when deadlifting with stiff legs.
Some examples of death sets are 15, 20, and even up to 30 reps of squats or deadlifts, but HEAVY. Heavy enough to feel like you’re done on the 10th rep. But this is where your willpower and concentration come into play. This is a good test of your mental strength, because as soon as you think about giving up or giving up, your body will. That’s why it’s so important to mentally prepare before set and stay in that animal instinct throughout the set.
The good news is that you only have to do one of these sets per exercise, two at the most.. But once you are done, you will feel completely exhausted. You may throw up or feel like passing out, but as long as you complete the set and make sure you nourish your body afterwards with lots of good food and rest, your body will grow. It certainly won’t grow overnight, this is a process of at least two months; but if you work hard enough and pack on enough weight, your body will literally transform. Your mental strength will also develop and you will eventually become as strong as nails, both physically and mentally. That’s a real strength trainer!
So if you have the guts, give them a try, but remember not to do too many other exercises in your program along with them.. You can very easily overtrain with these, especially if it’s hard to gain weight. Just a couple of other major upper body compound exercises should do the trick, and don’t neglect proper nutrition and plenty of rest or you’ll completely waste your time and effort. This is perhaps the best way to build muscle size and strength. Quick.