Try Bookending For Doubling Your Gains

In today’s blog topic by CRB Tech Reviews we write to emphasise on the bookend technique why you need to finish your workout with the same movements that you started with.

While trying to try as much variety as possible into your daily routine, you search for new exercises to complement the basic moves you started with. It doesn’t matter if they’re multi-joint or single-joint or anywhere from mild to wild, but different.

In bookend techniques; the exercise you need to complement your first move is the first move itself. You finish with the same exercise you began, but by changing the variables like intensity, repetitions and rest periods, you can optimize muscle growth.

Working at the Front End


Suppose you want to bookend a chest workout with the dumbbell bench press. The first time you do it, you’ll be fresh and able to push your most heavy weights. Its recommend to push the lower end of the muscle-building rep range at the beginning of your workout, as low as six reps each set. That’s great for building strength and size.

Using heavy weights in that rep range has an effect on two interlinked mechanisms related to muscle growth; they are mechanical tension and muscle damage. Research suggests mechanical tension has the biggest influence on muscle hypertrophy.

The purpose of heavy resistance training is to put tension on the integrity of skeletal muscle and satellite cells. This tension destroys those cells, and provoke an inflammatory response that leads to the production of proteins called myokines. These proteins help to release growth factors your body requires to grow more muscle.

Working at the Back End


You need to change reps of your beginning movement as your muscles are fatigued by now. Tired muscles can’t produce the same degree of mechanical tension they can at the beginning with lifting heavier loads. You can benefit of that muscle fatigue by finishing your routine with a higher rep target.

Even with lighter weights, more reps can induce greater levels of muscle fatigue and metabolite accumulation. This leads to an anabolic-hormone response; your body reacts by releasing insulin-like growth factor (IGF-1) and testosterone. This enhances muscle protein synthesis and leads to muscle growth.

You can improve your body’s anabolic-hormone response by choosing a weight you can do for a slightly higher rep target. And by doing short rest intervals you can ensure that your muscle tissue won’t be completely recovered before you start your next set. By stopping

full recovery, you put higher levels of metabolic stress on your muscles, that helps them grow much more.

Bookend Basics

1. If your initial movement is very challenging, it might be really difficult to keep good form when it’s also done at last.

2. Training techniques are rarely tested in a lab setting, so do not assume that 3 sets of 12-15 reps is the only way to do your last movement.

You can experiment with other finishing techniques, that include dropsets and cluster sets. Whatever works best for you?

Dropsets: Bring the muscles to failure, lower the weight about 25 percent, and continue to fail a second time.

Cluster sets: Limit them to a specific amount of time, and then change between work and rest intervals within that time.

Bookend Routine For Chest


The workout does not have warm-up sets. Perform them but never take warm-ups to muscle failure.

Choose a weight that permits you to reach muscle failure by the target rep listed.

Big Bookend Chest Routine

  1. Dumbbell Bench Press 4 sets, 6-8 reps
  2. Barbell Incline Bench Press Medium-Grip 3 sets, 8-10 reps
  3. Leverage Decline Chest Press 3 sets, 10-12 reps
  4. Cable Crossover 3 sets, 12 reps
  5. Dumbbell Bench Press 3 sets, 12-15 reps

Same exercise to do at the start and at the end; each time with different effects. That’s what bookending is about.

Hope you liked the above discussion.

Keep looking into this space by CRB Tech Solutions for more on wellness and fitness.

CRB Tech WordPress


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