The 28 Method: The Pump You Didn’t Know You Needed | MAX EFFORT MUSCLE SUPERSETS
Tried 21s? Meet Their Savage Cousin 😈
Minor muscle trauma = major pumps.
Your body’s smarter than you think. If you're doing the same exercises the same way over and over, it’ll catch on quick. Eventually, it adapts and stops giving you the results you want. That’s why you have to get creative, shake things up, and bring a little "controlled chaos" to your training.
Enter the 28 Method.
This 28 Method Isn’t New
I created it back when I was 20 years old because I wanted to take something as classic as 21s and turn it up a notch. The goal? Flood the muscle with blood, challenge every range of motion, and give your body a reason to grow.
Here’s how it works:
- 7 regular reps
- 7 slow reps (seriously slow, like "make-every-second-hurt" slow)
- 7 reps from the top.
- 7 reps from the bottom. That's 28 total reps of pure pump.
28 total reps of pure pump.
You can plug this into almost any movement—curls, presses, squats, you name it. It’s perfect if you’re trying to get leaner, get jacked, or just shake things up when your progress stalls.
➙ Give the 28 Method a shot next time you train, and see what happens when you go to war with the reps.
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