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6 Big Finishers for Every Major Muscle Group

Finishing off your routine with moves that take you to the limit is the fast-track route to muscular growth.

By Bill Geiger, MA

Great endings—whether they occur in sports, on film or on your last date—are the memorable ones. Sure, what you do at the beginning of your routine when your energy levels are highest has a profound effect on how successful you are at reaching your goals. But it'’s what you do at the end that makes the difference between completing a workout that felt just good and one in which you're completely fatigued, pumped and exhilarated, having left it all on the gym floor. That's how you know you'’ve fully exhausted the muscle fibers, putting them in the best position to benefit optimally from the ensuing recuperation/repair/growth cycle.

To put you squarely within that window of opportunity, here we prescribe a finishing move for each of your main muscle groups—an exercise or combo with which you complete that bodypart'’s workout and take the muscle to its working limit. We recommend isolation moves rather than multijoint exercises, allowing you to concentrate fully on the muscle in question and eliminating assistive muscle groups. In addition, we favor using machines over free weights, alleviating the worry about having to balance a weight after your stabilizer muscles have already been worked overtime.

To crank up the pressure even more, we apply intensity-boosters such as drop sets and supersets to our finishing moves. This increased intensity means you can push every single muscle fiber to its threshold. Perform these finishing moves last for the appropriate bodypart, and if you train more than one bodypart in a workout, you can do a finisher for each. Sure, it's tough, but that'’s how you guarantee a fantastic finish. 

NEXT: Finisher for Delts >>

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