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The Burst Muscle Building System Overview

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Current Burst system splits:

Over the years I have tried many different muscle building systems. I started on a conventional body part split back in the 80s, tried double split training, Arnold-style training, HIT, Heavy Duty, full body workouts, upper lower splits, and so on.

While most of these programs have provided some benefit, I grew to appreciate rest-pause training most of all. Rest-pause lifting is brief, intense and engaging. You get in the gym, hammer it out and get out. There is no messing around, or long rest periods.

Rest pause training also negate the need for an excessive volume of sets. You never fully let a muscle recover, and keep beating it while it’s down. Because of this it doesn’t take long to finish off a muscle and stimulate growth.

Here are some of the major differences between conventional bodybuilding training and the Burst muscle building system:

Time. Convention muscle building programs generally keep you in the gym 60 to 75 minutes per session, or longer. Burst system workouts are typically 40-45 minutes.

Volume. Conventional bodybuilding workouts rely partially on cumulative volume to stimulate growth. Burst training stimulates growth by kicking a muscle when it’s down, over and over again.

Rest. Most muscle building workout systems want you at least partially recovered before you begin your next working set. Burst training purposely limits rest between sets, never allowing you to fully recover.

Bottom line…Burst training isn’t for everyone. It’s hardcore, intense, painful and brutally effective. There is no playing around in the gym, nor will you be using 22 exercises for each body part.

If the idea of hit and run style training appeals to you then read on.

Burst Muscle Building System – Set Blocks

Sets in the Burst system utilize groupings known as “blocks.” A block can be a group of:

  • 4 set blocks
  • 6 set blocks
  • 8 set blocks

What makes a “block” unique is that rest is strictly limited between sets. Rest periods start on the low-end at 20 seconds between sets, and goes as high as 60 seconds between sets for certain heavy compound exercises.

4 Set Blocks – Isolation and Machine

4 set blocks performed on machine and isolation style movements will feature a rest period of a strict 20 seconds. After approximately 15 seconds of rest, the lifter gets into position and immediately starts the next set. Here is the 4 set block sequence for isolation and machine exercises:

  • Set 1
  • Rest 20 seconds
  • Set 2
  • Rest 20 seconds
  • Set 3
  • Rest 20 seconds
  • Set 4

4 Set Blocks – Compound

4 set blocks performed on compound lifts are run the exact same way, except that rest between sets is expanded to a strict 30 seconds. After approximately 25 seconds of rest, the lifter gets into position and immediately starts the next set. Here is the 4 set block sequence for compound exercises:

  • Set 1
  • Rest 30 seconds
  • Set 2
  • Rest 30 seconds
  • Set 3
  • Rest 30 seconds
  • Set 4

6 Set Blocks – Isolation and Machine

6 set blocks performed on machine and isolation style movements will feature a rest period of a strict 30 seconds. After approximately 25 seconds of rest, the lifter gets into position and immediately starts the next set. Here is the 6 set block sequence for isolation and machine exercises:

  • Set 1
  • Rest 30 seconds
  • Set 2
  • Rest 30 seconds
  • Set 3
  • Rest 30 seconds
  • Set 4
  • Rest 30 Seconds
  • Set 5
  • Rest 30 seconds
  • Set 6

6 Set Blocks – Compound

6 set blocks performed on compound lifts are run the exact same way, except that rest between sets starts with 30 seconds between sets, and expands to a strict 45 seconds. Here is the 6 set block sequence for compound exercises:

  • Set 1
  • Rest 30 seconds
  • Set 2
  • Rest 30 seconds
  • Set 3
  • Rest 30 seconds
  • Set 4
  • Rest 45 seconds
  • Set 5
  • Rest 45 seconds
  • Set 6

8 Set Blocks – Compound and Machine

There are no 8 set groups for isolation movements. 8 set blocks performed on compound and machine lifts start with 30 seconds between sets, and expand to a strict 60 seconds. Here is the 8 set block sequence for compound and machine exercises:

  • Set 1
  • Rest 30 seconds
  • Set 2
  • Rest 30 seconds
  • Set 3
  • Rest 30 seconds
  • Set 4
  • Rest 45 seconds
  • Set 5
  • Rest 45 seconds
  • Set 6
  • Rest 60 seconds
  • Set 7
  • Rest 60 seconds

How to Handle Each Set

For each set you will perform as many reps as possible, stopping a set when you feel like you might fail on the next rep, or when your form starts to slip. There is no need to train until failure. It’s simply not needed, and adds extra risk.

Burst Block Sets and “Rep Goals”

Each “block” will have a rep goal that you are trying to reach. A rep goal is simply a total number of reps you are trying to perform for that given exercise.

So if you are performing a 6 set block of bench presses, and have a rep goal of 30, your goal is to hit a total of 30 reps (or more) for those 6 sets. If you reach this rep goal, you will add weight to the bar the next time you perform this exercise.

For example, let’s say the first time you perform your 6 set block of bench presses the sets look like this:

  • Set 1 – 7 reps
  • Set 2 – 4 reps
  • Set 3 – 3 reps
  • Set 4 – 3 reps
  • Set 5 – 3 reps
  • Set 6 – 3 reps

You were able to complete a total of 23 reps for these 6 sets. During the weeks to come you continue to work each set for as many reps as possible. When you finally reach your rep goal, in this case 30 total reps, you would add 5 more pounds to the bar and try to reach 30 reps again.

Easy.

Remember that “rep goals” will vary depending on the workout you are using, so please check the workout’s listing for specific goals.

The Burst Muscle Building System Overview, 5.0 out of 5 based on 3 ratings

One comment

  1. santosh Darvesh

    Nice warkuot and I will be able to get the best way

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