Final exercises for underdeveloped muscles



Performing the final exercises after strength training is a great way to reduce fat stores and build psychological resilience, since energy stores (glycogen) are almost depleted and you train in a state of fatigue.

When you switch to the final exercises (finishers) for hypertrophy, to improve the development of lagging muscle groups, you will get an improvement in physical fitness, mental toughness and spectacular form. Are these exercises easy? No, but building muscle isn’t easy either. So put on your safety helmet and get to work.

Limitation of time, number of repetitions and use of equipment – a great way to develop lagging muscle groups. Limiting rest time between exercises and sets increases metabolic stress and saturation of the muscle group, improving the potential for hypertrophy.


There is nothing special about the final exercises used below for eight minutes and eight repetitions. You can change them to five repetitions of five minutes or ten repetitions of ten minutes.. It depends on how much time you have and how much discomfort you are willing to endure.

Perform each triset as a cycle, resting as little as possible between exercises.. Rest 30 seconds at the end of each cycle and do as many rounds as you can within eight minutes. Adjust the weight used accordingly – good form is still important, especially when you are tired.

Below are suggestions for exercises and you are free to replace them with your favorite exercises.

Finishers for hypertrophy

Hypertrophy finishers can be done at the end of a workout. If you do everything right, then your selected area of ​​\u200b\u200bthe body will be “squeezed out”.

1. Eight Minute Legs (focus on the buttocks)

1A. Goblet Split Squat: 4 reps (each leg).

1b. Offset Kettlebell Front Squat: 4 reps (each arm)

1C. Terminal extensions of the knee joint (unilateral or bilateral): 8 times.

Why these particular exercises. Lunges and squats with a kettlebell in front of you create a focus on the quadriceps, and terminal knee extensions help to additionally burn the quadriceps.

Coach advice. Prepare the band for training in advance and use the same weight of the kettlebell for lunges and squats with the kettlebell in front of you.

Advice for increasing/decreasing intensity. Perform all exercises first on one side, then move to the other. Each side counts as one round.

2. Eight Minute Arms: Triceps Focus

1A. Overhead Triceps Extensions: 8 reps.

1b. Diamond Pushups: 8 reps.

1C. Triceps pushdowns: 8 reps.

Advice for increasing / decreasing the load. Slowly lower the dumbbells while performing the arm extension and cable pull to increase the time the muscle is loaded.

Why these three exercises. The overhead extension trains the long head of the triceps muscle, the largest of the three. Diamond push-ups target the triceps and inner chest, while cable pulls target the lateral and medial heads of the muscle. All three heads of the triceps muscle will receive a load.

Coach advice. The extension of the arms and cable pulls can be performed both with the help of an elastic band and on the simulator. It’s a matter of personal preference.

3. Eight Minute Arms: Biceps Focus

1A. Mahi dumbbells to the side: 8 repetitions.

1b. Front dumbbell raises: 8 reps.

1C. Overhead dumbbell swings: 8 reps.

Why these exercises. These exercises are aimed at all three heads of the deltoid muscle, which allows you to effectively develop the shoulder girdle.

Coach advice. A good alternative to dumbbell swings is the Triple Dumbbell Raise in front of you.

Tip for increasing/decreasing intensity. Add a few more repetitions of each exercise to increase the intensity. If you are tired, reduce the weight and continue working on the technique.

4. Eight-minute shoulder warm-ups

1A. Raising your arms in front of you while sitting: 8 repetitions.

1b. Raising the arms to the sides while sitting: 8 repetitions.

1C. Raising the arms back while sitting: 8 repetitions.

Why these three exercises. The sitting position increases your stability and increases tension in the shoulder muscles. Each exercise focuses on one of the three sections of the shoulder muscles.

Coach advice. After completing the triset, put the weight down and shake your arms to relax them and relieve tension.

Tip for increasing/decreasing intensity. Use a slow eccentric to increase the time the muscle is in tension. While it’s easier to do an exercise with the same weight, it also works well to increase or decrease the weight if an exercise is too light or heavy.

5. Eight Minute Corps

1A. Shoulder Touch Plank: 8 reps (each side)

1b. Reverse crunches: 8 reps.

1C. Side plank with lowering the pelvis: 8 reps (each side).

Why these three exercises. These three exercises train the upper, lower abs, and obliques in a rep-style, not time-based manner. Adding movement to the plank position also increases the intensity.

Coach advice. If you feel that your form is starting to deteriorate, increase the rest time between exercises. Quality is important when you work with your back.

Tip for increasing/decreasing intensity. Increase or decrease the anchor point at the plank position to make the exercises easier or harder.

But that is not all. These exercises also help burn fat..

High Intensity Workoutssuch as above, increase your body’s need for oxygen, not only during training, but also after it. This is the excess oxygen consumption after exercise. (COPD).

EPOC is the amount of oxygen needed to restore your body to a state of homeostasis (balance), and studies show that increasing EPOC can cause your body to burn more calories and fat after a workout.

A 2017 study found that people doing high-intensity interval training significantly increased calorie expenditure due to the effect of excess oxygen consumption (COPD).

Besides, in addition to increasing the size of the lagging body partyou will also be able to improve fat loss.

So don’t let time and pain justify not being able to swing your lagging body part. With a little sweat and those hypertrophic finishers at the end of your workout, you’ll be happy with your results.

Author Petr Yermilin

Pyotr Yermilin – journalist, editor of Pravda.Ru



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