Workout Routines

Speed Up Muscle Growth with Split Rep Training

Tired of slow-growing muscles? Try these moves for accelerated growth.

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Speed Up Muscle Growth with Split Rep Training

By training through the positive and negative portions of a rep, you can take greater advantage of each for accelerated growth. Add the following exercises to your split-repertoire to see serious muscle growth.

1) One-Arm Smith Machine Overhead Press

Right Concentric Focus

1a) Starting with the bar at shoulder level, press bar up to full extension with right arm
1b) Transfer bar to left hand
1c) Lower bar to shoulder level with left arm
1d) Transfer bar to right hand and REPEAT 7 more times.
After your last rep, don't transfer the bar to the right hand, but begin the next step of the sequence without rest starting with your left arm.

Left Concentric/Right Eccentric Focus 

2a) Starting with the bar at shoulder level, press the bar to full extension with your left arm
2b) Transfer bar to right hand
2c) Lower bar to shoulder level with right arm
2d) Transfer bar to left hand and REPEAT 7 more times.
After your last rep, don't transfer the bar to the left hand, but begin the next step of the sequence without rest starting with your right arm.

Right Concentric/Left Eccentric Focus 

3a) Starting with the bar at shoulder level, press bar up to full extension with right arm
3b) Transfer bar to left hand
3c) Lower bar to shoulder level with left arm
3d) Transfer bar to right hand and REPEAT 7 more times.
After your last rep, don't transfer the bar to the right hand, but begin the next step of the sequence without rest starting with your left arm.

Left Concentric/Right Eccentric Focus 

4a) Starting with the bar at shoulder level, press the bar to full extension with your left arm
4b) Transfer bar to right hand
4c) Lower bar to shoulder level with right arm
4d) Transfer bar to left hand and REPEAT 7 more times.
After your last rep, don't transfer the bar to the left hand, but begin the next step of the sequence without rest starting with your right arm.

Right Concentric/Left Eccentric Focus 

5a) Starting with the bar at shoulder level, press bar up to full extension with right arm
5b) Transfer bar to left hand
5c) Lower bar to shoulder level with left arm
5d) Transfer bar to right hand
Once you've completed all five steps, rest 3 minutes then repeat this entire sequence, but begin the sequence with the left arm.

2) One-Arm Dumbbell Lying Triceps Extension

Right Concentric Focus

1a) Starting with the dumbbell in the down position, press the dumbbell up with right arm
1b) Transfer dumbbell to left hand
1c) Lower dumbbell with left hand
1d) Transfer dumbbell to right hand and REPEAT 7 more times.
After your last rep, don't transfer the dumbbell to the right hand, but begin the next step of the sequence without rest starting with your left arm.

Left Concentric/Right Eccentric Focus 

2a) Starting with the dumbbell in the down position, press the dumbbell up with left arm
2b) Transfer dumbbell to right hand
2c) Lower dumbbell with right arm
2d) Transfer dumbbell to left hand and REPEAT 7 more times.
After your last rep, don't transfer the dumbbell to the left hand, but begin the next step of the sequence without rest starting with your right arm.

Right Concentric/Left Eccentric Focus 

3a Starting with the dumbbell in the down position, press the dumbbell up with right arm
3b Transfer dumbbell to left hand
3c Lower dumbbell with left arm
3d Transfer dumbbell to right hand and REPEAT 7 more times.
After your last rep, don't transfer the dumbbell to the right hand, but begin the next step of the sequence without rest starting with your left arm.

Left Concentric/Right Eccentric Focus 

4a) Starting with the dumbbell in the down position, press the dumbbell up with left arm
4b) Transfer dumbbell to right hand
4c) Lower dumbbell with right arm
4d) Transfer dumbbell to left hand and REPEAT 7 more times.
After your last rep, don't transfer the dumbbell to the left hand, but begin the next step of the sequence without rest starting with your right arm.

Right Concentric/Left Eccentric Focus 

5a) Starting with the dumbbell in the down position, press the dumbbell up with right arm
5b) Transfer dumbbell to left hand
5c) Lower dumbbell with left arm
5d) Transfer dumbbell to right hand
Once you've completed all five steps, rest 3 minutes then repeat this entire sequence, but begin the sequence with the left arm.

3) Single-Leg Press

Right Concentric Focus

1a) Starting with the foot platform in the down position, press the platform up with your right leg
1b) Transfer platform to left leg
1c) Lower platform with left leg
1d) Transfer the platform to right leg and REPEAT 7 more times.
After your last rep, don't transfer the platform to the right leg, but begin the next step of the sequence without rest starting with your left leg.

Left Concentric/Right Eccentric Focus

2a) Starting with the foot platform in the down position, press the platform up with your left leg
2b) Transfer platform to right leg
2c) Lower platform with right leg
2d) Transfer the platform to left leg and REPEAT 7 more times.
After your last rep, don't transfer the platform to the left leg, but begin the next step of the sequence without rest starting with your right leg.

Right Concentric/Left Eccentric Focus

3a) Starting with the foot platform in the down position, press the platform up with your right leg
3b) Transfer platform to left leg
3c) Lower platform with left leg
3d) Transfer the platform to right leg and REPEAT 7 more times.
After your last rep, don't transfer the platform to the right leg, but begin the next step of the sequence without rest starting with your left leg.

Left Concentric/Right Eccentric Focus

4a) Starting with the foot platform in the down position, press the platform up with your left leg
4b) Transfer platform to right leg
4c) Lower platform with right leg
4d) Transfer the platform to left leg and REPEAT 7 more times.
After your last rep, don't transfer the platform to the left leg, but begin the next step of the sequence without rest starting with your right leg.

Right Concentric/Left Eccentric Focus

5a) Starting with the foot platform in the down position, press the platform up with your right leg
5b) Transfer platform to left leg
5c) Lower platform with left leg
5d) Transfer platform to right leg (except on last rep)
Once you've completed all five steps, rest 3 minutes then repeat this entire sequence, but begin the sequence with the left leg.

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