Workout Tips

Weider Workout Principle: Flushing

Give this muscle fatiguing technique a try to add more size.

Weider Workout Principle: Flushing

WHAT IT IS

The basic bodybuilding premise of doing multiple exercises for a given body part, typically one after the other before moving on to another muscle group (unless you’re doing supersets).

WHAT IT DOES

“Flushing” a body part is a means of sending maximum blood to that area and fatiguing it so it can adapt and grow bigger. The opposite approach would be to do just one exercise per body part and then move on to another for one exercise, and so on. This approach is fine for general fitness, but it won’t deliver maximum hypertrophy results.

HOW TO USE IT

The standard use of the Flushing Principle is to do 3–4 exercises each for large body parts (chest, back, shoulders, quads) and 2–3 for smaller ones (triceps, biceps). But if you want to experiment, you can employ flushing on only one exercise. Typically, you’d do 3–5 sets per exercise, but to flush on one exercise, simply do more sets (as many as 10).

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