What’s the 28 method?
Seven full reps, seven extremely slow reps, seven reps at
the top half of the movement, and then seven final reps at
the bottom half of the movement, giving you 28 total reps.
This phase is designed to put on some quality mass by returning to the
basics of bodybuilding with barbell and compound full-range movements.
These workouts take it back to the blue collar routines that have been
performed for years in tiny basement and garage gyms, but with our own
little twist incorporated at the end to increase blood flow and pump. Begin
each exercise by completing a few warm-up sets until arriving at a solid
weight suitable for 5 sets of 5 heavy repetitions. Make sure that the weight
is challenging enough that it is difficult to obtain the goal of 5 reps on each
set. After the fifth heavy set, decrease the weight and perform the 28
method on the same core movement. This mix of traditional heavy weight
and high volume will freak out the nervous system and increase blood flow
to the muscle leading to an absolutely sick pump.