The Pros' Secrets to Getting Huge

Size Secrets From Your Favorite Bodybuilders

SIZE SECRET #5Neurological Overload Set

BEN PAKULSKI: “Neurological overload set training is something I do that contributes to muscle growth and overcoming plateaus. On the fourth and final set of a given exercise — usually for each exercise in a workout — I perform four consecutive drop sets in 20% increments and try to knock off at least 5–6 reps with each weight. I find this to be a great way to overload the muscle, as well as overload the nervous system to force adaptation. An example of NOS would be lateral raises for shoulders. I choose to do laterals seated because it removes one variable of cheating. My typical NOS set for laterals would look something like this: 70-pound dumbbells for 6–8 reps, then 55s for 6–8, 40s for 6–8 and finally 30s for 10 reps.” (Check out Pakulski’s upcoming DVD to see NOS in action at


ExerciseSetsRepsBent-over lateral raises512*Seated lateral raises58*Machine overhead presses510Reverse pec decks410Cable lateral raises315Upright Rows410*

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* Perform an NOS set (four drop sets where the weight is decreased 20% each time) on the last set.


SIZE SECRET #6Train Each Muscle Group Twice a Week

PHIL HEATH: “For me, legs were always a bodypart that I felt could be better. I found that training them twice a week, every three or four days, worked out best for adding size and detail. Many guys tend to think you only need to train a specific area once per week, feeling it leads to more growth. I disagree, as when it comes to bringing up lagging areas, training them twice per week will not only yield gains in size but also in detail, especially during contest prep. Eight-time Mr. Olympia Ronnie Coleman trained everything twice a week for the majority of his career, so it’s kind of hard to debate against someone who carries his muscle mass.”



ExerciseSetsRepsLeg extensions7*10Front squats315Vertical leg presses315Hack squats312-15Walking lunges150-100 yards


ExerciseSetsRepsPlate-loaded squats312-15Unilateral leg presses312-15Leg extensions312-15Hack squats7*12-15

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