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 benpakulski.com.)


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

* 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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