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 (NOS-Xtreme)
As per NOS above, but after the final rep of the prescribed set, and the final rep of each of the subsequent drop sets, immediately hold the weight in the stretched position for 20-30 seconds (before the rest / drop in weight), squeezing the antagonist muscle hard throughout. After the final stretch, it’s important to perform 1 hard contraction / concentric to finish.
(NOS-X is a little tricky to explain if you don’t have the MI40-eXtreme program (and so don’t have the videos – it’s presumed that MI40 Nation members have done both MI40-Foundaton & MI40-eXtreme, though neither are a must to be able to do these 6 week programs; definitely advantageous to pick them up at some point though).
_______________
CS-6 Sets (Cell Swelling-6 Sets)
Typically like NOS, these are drop-sets (6 drops) performed following the last set of an exercise, but with a slightly different approach to NOS:
First, aim to perform 8 reps (unless stated otherwise), then rest for ‘UP TO’ 20 seconds MAX
> now drop the weight by 10% and aim to perform another 8 reps, rest up to 20 seconds max again
> repeat this 5 more times so that you’ve performed 6 mini-drops after completing the working set, each time hitting 8 reps if possible.
Practical example:
On the final prescribed set of an exercise, perform 8-10 reps, drop in weight by approx. 10%, rest no more than 20 seconds (less if possible)
> Drop 1: 8-10 reps, drop the weight by approx. 10%, rest no more than 20 secs (less if possible)
> Drop 2: as above
> Drop 3: as above
> Drop 4: as above
> Drop 5: as above
> Drop 6: 8-10 reps, done.
It’s important to note that the goal between mini-sets is simply to gather your breath / energy and get back to it, trying to hit 8-10 reps. This may be difficult at first, but your body will adapt very quickly. Keep in mind the goal is to maximize cell swelling and lactate build-up.
_______________
B-Pak Strip Sets
Typically performed on a pin-loaded machine. Start the set by using a weight you can hit for the prescribed number of reps, then immediately drop 1 pin on the weight stack and perform as many reps as you can, then immediately drop the pin again etc. etc. – all the way down to the final pin on the machine, resting only the time it takes to change the weight.
_______________
Progressive Resistance sets
https://m.youtube.com/watch?v=5YvB8q2O0_w
_______________
Cluster Sets (A.K.A Rest-Pause training)
Can be regarded as a series of mini-sets incorporating short inter-set rest periods in between (usually 15 to 20 seconds in my programs). Typically you’d begin by selecting a weight that is slightly lighter than what you could use to hit the prescribed reps, and then work from there; E.g; If your rep target is 6, but you are prescribed to perform cluster sets, you would pick a weight you could do for around 10 reps, but stop at 6, rest/pause for the specified time period, then repeat as many times as directed.
_______________
Partials
After reaching failure at the end of your set, continue to perform reps within whatever limited range you can still achieve with perfect form (NO swinging / momentum!). Continue to squeeze / contract the working muscle(s) as hard as you can throughout.
_______________
Isometric holds
An isometric hold is employed following the concentric portion of a rep (when the muscle is fully contracted). The goal is NOT to simply hold against the direction in which the resistance is pulling, but instead to squeeze the working muscle as HARD as possible in that MAXIMALLY contracted position throughout the duration of the isometric hold.
If a set prescribes a target of 10 reps, perform 10 full reps (executed as normal) but each one followed by a 1/2 rep in the strongest half of the range (typically following the eccentric).
An an example:
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 = 1 rep of the protocol.
