The main aim of muscle builders is to build their muscle mass and definition. However, most of the people, especially those new to bodybuilding, find it challenging to add some muscles to their frame. For those limited in experience but seeking a routine which will deliver some decent results in a few months, then full body muscle-building finishers will expose you to faster and efficient way to build muscle mass. Whether you’re a competitive athlete or just an enthusiastic bodybuilder who wants to get excitement for his muscles, muscle-building finishers can help you push through your pain barriers and earn some extra muscle thickness. Body builders who perform them correctly are guaranteed of a rapid muscle-building experience. Here are the 15 best muscle-building finishers that will make your muscle building plan more effective:
1. Barbell or dumbbell bench press
The first workout that can serve you as a finisher is the dumbbell bench press. Also known as the king of exercises, Barbell can be crucial if you want to build muscle mass within a short duration. Perform ladder sets using 75% of your 10-rep max for a sum of 4 rounds. It is advisable to have a break of 2 minutes in between the rounds to rest.
Set 1: 2 reps, 10 seconds rest
Set 2: 3 reps, 10 seconds rest
Set 3: 5 reps, 10 seconds rest
Set 4: 10 reps, 2 minutes rest
2. Deadlift superset
As long as you employ an appropriate muscle building plan, this deadlift superset workout will help you squeeze out every bit of potential growth from your muscles. You should go for 3 rounds with 2 minutes of rest in between the rounds. Use the same bar and weight for both exercises: Barbell deadlift for ten reps and Barbell bent-over row for other ten reps.
3. Giant shoulder set
If you are engaging in upper body training, the Giant shoulder set finisher will offer some shoulder fun. Start by completing 10 reps of dumbbell lateral raises with two 50-pound dumbbells, then perform 10 reps of dumbbell front raises with two 45-pound dumbbells, then again 10 reps of dumbbell lateral raises but with 40-pound dumbbells followed by 10 reps of dumbbell front raises with 35-pound dumbbells and so on. Continue to steadily lower the weight by 5 pounds on each of the sets until you reach 0.
4. Machine and push-ups giant set
For this full-body finisher, you’ll have to set the machine fly, the incline smith machine, incline hammer strength device, and cable crossover machine to a moderate weight, then perform one set of 12 reps on each machine, performing pushups in between the sets. For fast muscle-building experience, you should perform 3 rounds without any rest in between.
6. Tri-set finisher for the back
Building muscles on your back calls for determination and serious workouts. However, with the tri-set finisher for the back, you will be able to boost their growth. After a vigorous training for the back muscles, use this back finisher to push them to the edge for any unused energy to stimulate their growth. Perform four rounds of this muscle-exhausting tri-set with 2 minutes of rest between rounds.
7. 21’s for biceps
This great biceps finisher includes one set of partial dumbbell curls, one set of partial peak curls and one set of standard barbell curls, without any rest in between. When combined like this, they are referred to as the 21’s for biceps. Carry out partial standing/seated dumbbell curls with forearms to parallel – 7 reps, partial standing/seated dumbbell peak curls – 7 reps and finally the standard standing/seated dumbbell curls – 7 reps.
8. Triceps tri-set
Bodybuilders who would like to experience explosive triceps growth, then Triceps tri-set finisher is ideal for them. Once you complete your triceps workout, go for a single round of this hellish tri-set. Precisely, carry out the following routines:
–Bodyweight dips: Reps until failure, 15 seconds rest
–Diamond push-ups: Reps until failure, 15 seconds rest
–Triceps bench dips: Reps until failure
9. Push-up tri-set
Push-up tri-set finishers are a fairly advanced, high-intensity exercises that are known to push the targeted muscles way beyond their limits!
For best and fast results, aim to complete 100 reps:
–Decline wide-grip push-up: Reps until failure, 15 seconds rest
–Incline push-up: Reps until failure, 15 seconds rest
–Diamond push-up: Reps until failure, 15 seconds rest
11. Eight-round superset for abs
Many people find it hard to effectively engage in workouts that can burn extra fat around the waist. Essentially, you would be required to engage in intensive fat-burning workouts to shade those extra pounds around your waist. In this case, give your abs a real treat with this 8-round superset finisher. Give yourself some 10 seconds of rest between the particular exercises and 2 minutes between rounds.
12. 8-round plank superset
This plank superset is designed to help you build a core of steel in no time and spark up your metabolism even further. Perform eight rounds of forearm planks and running man sit-ups, with 10 seconds of rest between exercises and as long as you need between rounds. For the running man sit-ups, lie down on your back with extended legs and bring your left arm to your right knee, bending the knee as you raise the torso, then return to the original position and switch sides.
13. Farmer’s walk for forearms
Farmer’s walks are one of the best workout finishers for body builders. They’re surprisingly simple but incredibly tough. Besides, they can both improve your grip and also kill your delts like no other workout. For excellent results, perform a typical farmer’s walk by picking up a pair of heavy deadlift or dumbbells and carry them as far as you can for a duration of 10 minutes with short breaks. Try to cover as much distance as possible.
14. Hip tri-set
Adding this finisher to your routine will help you strengthen your glutes and hip flexors and improve your overall muscle conditioning and endurance. Aim for five rounds in this finisher with 90 seconds of rest in between.
15. 15-minute AMRAP
The finishing technique called AMRAP is virtually the best exercise you can do to accelerate overall fat loss in your body. At the end of a workout, your body is primed and ready to burn calories, so making use of this training skill will cause your metabolism to go through the roof, and you’ll be burning fat like never before. Complete as many reps as possible during the 15-minute AMRAP.
Finishing techniques will help you to achieve maximum muscle growth accompanied by a fat loss by making sure you use up every ounce of energy and end your workout in the most brutal way. These muscle-building finishers will help you train multiple muscle groups back-to-back, push your physique to the next level and ultimately separate you from the average gym-goer.