Running the Rack: Golden Era Training

The Golden Era showed the world physiques never before seen. It was also a period in which training techniques advanced.

Running the rack is a great way to completely fatigue the target muscle group. It was one of Arnold’s favorite training variations.

How to run the rack

Running the rack is for dumbbell exercises, often isolation movements. It’s often used for lateral raises, shoulder press, and bicep curls. Most dumbbell isolation movements will work.

Start with a weight you are very comfortable using for 10 to 15 reps. Perform the first set as normal.

Once completed, grab another set of dumbbells that are slightly heavier. Perform the same number of reps.

Keep working up in weight, each time hitting the same number of reps. When you get to a point where you can’t hit the desired rep range anymore, you work your way back down to where you started.

This is high volume, high intensity, and sure to leave you with a killer pump!

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