Build Muscle Starvation Sets

Starvation sets take a page out of the FST-7 Protocol. With every rep we perform, our heart is constantly trying to push more and more blood into those muscle fibers. This is what we call the pump. By holding your arms above your heart during rest periods and while lifting, your heart has to work harder to pump blood into those muscles.

With each set, you do your heart has to work that much harder to supply the blood. After 2 or 3 sets of this when you bring your arms down and flex as hard as you can, your heart continues to work extra hard to pump as much blood as possible into the arm. This causes the arm to have a much larger pump than normal, and as you flex it forces the muscle fascia to stretch. This is very hard on the muscle fibers as well and I noticed huge gains when I started to incorporate starvation sets along with the best Testosterone booster into my workouts.

How to perform starvation sets for Biceps

For biceps, I like to set up a flat bench beside a high cable pulley. You can use whatever bar/attachment you feel comfortable with (try switching it up and using ropes to hammer curl and work your outer head of the biceps, your brachialis). Lay down on your back with your head close to the cable rack and feet facing away. Curl down toward the top of your head.

Try to keep your triceps at a 90-degree angle to the rest of your body. This should never change. If you find yourself coming out of that position you are incorporating your shoulders and need to lighten the weight so that you can perform the set properly.

After you do 8-15 reps you can release the weight however keep your arms suspended above your head. Rest for 15-30 seconds and repeat. I will typically do 3 or 4 sets like this, then I will sit up and flex my biceps as hard as possible. Really focus on the contraction and squeezing.

I will repeat this whole process at least twice if not 3 times, aiming for 5-7 sets in total. I try to do this as my last exercise for the day, if done properly it can take a lot out of you.

How to perform starvation sets for Triceps

For triceps, I like to set up a flat bench beside a low cable pulley. Be sure to experiment with different attachments to work different heads of the muscle. Lay down on your back with your head close to the cable rack and feet facing away. Keeping your triceps at a 90-degree angle to your body will help to isolate the triceps and keep the shoulders out of the movement. Extend your arms by pushing out the same way you would if you were doing a skull crusher.

After you do 8-15 reps you can release the weight however keep your arms suspended above your head. Rest for 15-30 seconds and repeat. I will typically do 3 or 4 sets like this, then I will sit up and flex my triceps as hard as possible. Really focus on the contraction and squeezing.

I will repeat this whole process at least twice if not 3 times, aiming for 5-7 sets in total. I personally try to keep this towards the end of my workout to avoid injury and to make sure I get all I can out of my workout.

Another variation is to use a seated bench with the back facing the pulley stack. Use the rope attachment and push your arms up while keeping your elbows facing forward.

Jesse

Jesse215 Posts

Jesse Waters is head content writer and article at God Men. He found out about his love for writing when he was struggling with cancer. His works are very sensitive and he writes with his heart.

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