Sunday, June 23, 2024

The Body weight Omni Set Method For Muscle Development

It’s higher to reside in the future like a lion, than a thousand days as a lamb.” – Roman proverb

As a toddler, my mother and I’d argue in regards to the above saying.

The argument would often come because of her telling me that I wanted to calm down extra and revel in life.

I keep in mind one explicit sunny Saturday morning after I was fifteen years previous. I used to be locked away in my room training Jimi Hendrix (my favourite Jimi music) and Stevie Ray Vaughan (favourite SRV music) songs on my electrical guitar.

My mother opened the door and mentioned that everybody was headed to the cottage in thirty minutes.

I informed her that I wasn’t going.

Mother: “You must, Todd. Everybody goes.”

Todd: “Not me.”

Mother: “What are you going to do right here?”

Todd: “I’ve to observe my guitar. If I wish to get nearly as good as Jimi, I’ve to observe.”


Mother: “Nevertheless it’s such a pleasant day; you may take a time off.”

Todd: “Sorry,” I mentioned, “not gonna occur.”

Mother: “You should calm down extra.”

Todd: “I’d reasonably work towards my desires, reside in the future like a lion and provides my all, than calm down and reside a thousand days as a lamb.”

Trying again, I actually may have taken the time off (particularly as a result of I give up training the guitar a number of years later), however this mentality was a part of my life (and, truthfully, nonetheless very a lot is.)

Once you’re working in direction of a objective, you need to give it every part you will have. You must go away no stone unturned.

Once you’re constructing muscle, that is additionally true.

There are various muscle fibers inside a single muscle group.

Utilizing one train to focus on the muscle group is just not sufficient to fatigue all of the muscle fibers. You must goal the muscle group from totally different angles.

The easiest way to do this is by utilizing The Body weight Omni Set Method.

What Is The Body weight Omni Set Method?

“Omni” means “all issues” or “in every single place”.

The Omni Set is a method that works “all” parts of a muscle group.

This method is a hybrid between a superset and drop set and focuses on one single muscle group.

A superset is while you carry out a number of workout routines in a row with out stopping.

A drop set is while you go from a more difficult train to a neater train that targets the identical muscle group.

The Body weight Omni Set Method is grotesque and can tear extra muscle fibers than when performing a single train. Within the instance beneath, I’ll take you thru an Omni Set for the chest muscle group utilizing an assortment of push-ups.

Body weight Omni Set:

  1. Pike Push-up – Works the best fibers within the chest muscle group
  2. Excessive Decline Push-up – Works excessive fibers within the chest muscle group
  3. Low Decline Push-up – Works excessive fibers within the chest
  4. Common Push-up – Works the center portion of the chest
  5. Low Incline Push-up – Works the decrease portion of the chest
  6. Excessive Incline Push-up – Works a fair decrease portion of the chest
  7. Tremendous Excessive Incline Push-up – Works the decrease portion of the chest and absolutely fatigues the chest muscle group

There must be no relaxation breaks between the above workout routines.

You’ll instantly transfer from one train to the following.

After you make it by the entire workout routines, relaxation for 45 seconds, then undergo the sequence 4 extra occasions for a complete of 5 units.

You’ll have an incredible pump in your chest and also you’ll be extremely sore.


Essential Factors To Bear in mind When Doing Omni Units

1. Push the ground away.

When doing a push-up, take into consideration pushing the ground away from you.

This may assist interact extra muscle fibers than when you have been to easily let gravity carry you down.

“Pushing the ground away” is a psychological cue, however while you get it proper you’ll really feel your chest muscular tissues contract much more.

One other push-up approach to attempt is squeezing the bottom collectively between your fingers.

Fake that the bottom between your fingers is a high-tension spring.

As you go up and down, squeeze this spring collectively.

2. Steady rigidity.

This method requires that you simply don’t take any relaxation in any respect through the motion, particularly on the high. Preserve the muscular tissues engaged.

Preserve your give attention to the muscle that you simply’re engaged on.

When doing push-ups, when you attempt to simply knock out a sure variety of reps, your physique will adapt and recruit different muscle teams to be able to full the motion (the triceps, for instance).

That is NOT what we would like.

It is very important give attention to the muscle that you simply’re engaged on.

3. Eccentric downward motion.

When finishing the downward portion of the motion, it ought to take you a complete of 5 seconds.

The best quantity of muscle tearing happens through the eccentric portion of the motion, so this must be gradual and managed.

Do a five-second depend on the way in which down, and a one-second depend on the way in which up.

You shouldn’t be nervous about what number of reps you’re getting.

As an alternative, simply give attention to the eccentric motion and the opposite rules outlined on this put up.

Chest Omni Set Workouts

1. Pike Push-ups

pike pushup omni set

The Pike Push-Up is the primary train.


It would work the entrance a part of the shoulder, together with the uppermost fibers of your pecs.

2. Excessive Decline Push-ups

high decline push-ups omni set

The Excessive Decline Push-Up train may even work the entrance a part of the shoulders and the higher portion of the chest.

Nevertheless, it’s a barely totally different angle than the pike push-up so it can work totally different muscle fibers.

3. Low Decline Push-ups

low decline push-up omni set

Reducing your toes just a little will change the angle in order that extra mid-range muscle fibers are labored.

4. Common Push-ups

regular push-up omni set

Common push-ups will work principally within the center portion of the chest muscle group.

5. Low Incline Push-ups

low incline push-up omni set

Putting your fingers on a chair or elevated floor will shift the main target to the decrease portion of your chest.

6. Excessive Incline Push-Ups

high incline push-up omni set

This train will strengthen the bottom fibers of the chest muscle group.

7. Tremendous Excessive Incline Push-ups

super high incline push-up

Belief me after I say that after doing the entire different workout routines, this tremendous excessive push-up shall be difficult.

The very best half is that it will likely be working a fair decrease portion of the pec.

After you’ve tried this method, let me know what you assume within the feedback part beneath.

Additionally, do not forget that the Omni Set Method can be utilized for any physique half.

Altering angles is an effective way to focus on totally different muscle fibers and make body weight workout routines more difficult.

– Todd

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