What To Do In Between Sets For Maximum Strength And Muscle Gains

If you think about it, most of the time in the gym is spent resting between sets. This is even more true for those heavy 3-5 repetition sets.

So the question is: What can you do in between sets to get the most out of your workouts?

Here's my top 3 advanced techniques to perform between sets to maximize your strength and muscle gains.

Mario's Top 3 Techniques To Do In Between Sets

1. Use the power of visualization (Proven by science)

This is a secret Arnold Schwarzenegger and Russian Weightlifters used in their training.

While you're resting between sets you think about how your next set will look like and imagine it executed with perfect form.

So you might be thinking: “Is there any proof behind this Wo-Wo visualization stuff?”.

And there is.

Just recently a new study conducted by researchers at Ohio University found that simply imagining exercise can delay atrophy, and even make your muscles stronger.

At the end of this four week study, the participants who engaged in the ‘mental exercise' were twice as strong as those who didn't.

Additionally, those participants had a stronger brain because the exercises created stronger neuromuscular pathways.

Now, if you're thinking why don't I just stay home and visualize my gains coming keep in mind that this can't serve as a replacement for real training. Sorry. 🙂

Having said that, Visualization is an awesome technique you can start applying right now and get more out of your workouts.


2. Guide your mind to the present moment

Have you ever felt “in the zone” during your workouts?

And at the time you're the strongest you've ever been, you get the best pump, your mind is quiet and full focused on the task at hand and it just feels great.

Mastering the state of flow is one of the secrets that make world-class extreme athletes seem so “superhuman”.

Well, that same feeling can be replicated in your training on a consistent basis.

The key is to practice concentrating your mind during the workout and bringing it back to the present moment.

When you apply this in your training you're able to truly “connect” with your body and take your training to a whole new level.

I see a lot of guys in the making the mistake of checking Facebook, Instagram, or “zone-out”.

This brings you out of the moment and making your training a lot less efficient.

3. Use the Intraset Stretching advanced training technique

To perform intraset stretching, complete a regularly prescribed set and once you're done with that set put that muscle on stretch.

This method takes advantage of two important mechanisms of muscle hypertrophy: It increases muscular tension, which leads to more damage, and it increases the cell-swelling response.

Activating these mechanisms leads to more muscle growth!

Try out these 3 techniques in your training and let me know how it goes.

Stay strong,


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  • Robbie Conner

    Very good article, thank you!