Targeting all aspects of every muscle is absolutely crucial
when the purpose of your training is aesthetics.
A workout program designed to achieve this goal will utilize multiple angles, grips, and stances with various exercises.
For example, to target every aspect of the chest a workout program would include the Bench Press, Incline Bench Press, and Decline Bench Press.
Although it’s common practice to perform three straightsets of each exercise, there are various muscle building tactics that you can use to maximize your growth potential.
One advanced muscle building tactic that we’ve included in our Aesthetic Muscle Plan training phase this month is Multi Angle Extended Sets, which target all aspects of the muscle.
It’s like a dropset without reducing the weight. You begin with the most challenging angle and finish with the least challenging angle.
Watch this video to see various multi angle extended sets in action;
Now let’s break this multi angle approach down for each body part with some examples for you to include in your workout plan.
Chest
For this multi angle set you will require an adjustable bench. Some adjustable benches allow you to perform various degrees of incline as well as decline.
In the video demonstration above, you’ll notice that we needed to use both an adjustable bench that inclines as well as an adjustable decline bench.
For this set you will perform 6 reps for each angle.
- A1 45 degree Incline Dumbbell Bench Press
- A2 20 degree Incline Dumbbell Bench Press
- A3 Flat Dumbbell Bench Press
- A4 20 degree Decline Bench Press
Select a weight that allows you to perform 6 reps on the 45 degree incline while leaving a rep or two in the tank.
Change to the 20 degree angle and immediately perform 6 more reps with the same weight.
Change the angle and the flat position and immediately perform 6 more reps with the same weight.
Change the angle to a 20 degree decline and finish off with 6 more reps.
The last two reps on the decline should be a struggle.
Rest for 2-3 minutes. Repeat the multi angle extended set two more times for a total of 3 sets.
Back
In this training phase we are performing two angles on the Seated Row using a wide neutral grip.
For this set you will perform 10 reps for each angle.
- High row to chest
- Low row to belly button
Select a weight that allows you to perform 10 reps for the high row to the lower chest while leaving a rep in the tank.
Immediately begin to row to your belly button for 10 more reps.
Rest for 2-3 minutes.
Repeat the multi angle extended set two more times for a total of 3 sets.
In the past we have also performed a multi angle extended set using the Wide Grip Pulldown and the Seated Row machine.
Perform 6 reps for each angle with no rest between angles.
- Wide Grip Pulldown in the fully upright position
- Wide Grip Pulldown while leaning back 20 degrees
- Wide Grip Pulldown while leaning back 45 degrees
- Seated Row
Rest for 2-3 minutes. Repeat the multi angle extended set for a total of three sets.
Triceps
In the video demonstration above, you’ll notice that we used an upright bench, adjustable incline bench, and decline bench.
For this set you will perform 6 reps for each angle.
- A1 Upright Triceps Extension
- A2 20 degree Incline Triceps Extension
- A3 Flat Bench Triceps Extension
- A4 20 degree Decline Bench Triceps Extension
Select a weight that allows you to perform 6 reps on the upright bench while leaving a rep or two in the tank. You can also do this standing if you prefer.
Change to the 20 degree angle and immediately perform 6 more reps with the same weight.
Change the angle and the flat position and immediately perform 6 more reps with the same weight.
Change the angle to a 20 degree decline and finish off with 6 more reps.
The last two reps on the decline should be a struggle.
Rest for 2-3 minutes. Repeat the multi angle extended set two more times for a total of 3 sets.
Note: In this example we changed the angle of elbow flexion by varying the angle of the bench. You can also perform multi angle extended sets by varying the grip.
For example;
- Overhand Grip
- Angled Bar Grip (palms slightly supinated)
- Neutral Grip (Rope Pressdown)
- Reverse Grip
Legs
For this exercise you will change your foot position on the Leg Press platform beginning with the most challenging position to the position of greatest strength.
You’ll notice how the different angles steer the emphasis of where you ‘feel’ the tension. Each angle is still quad dominant, but you may notice a feeling of more emphasis on the adductors during the wide stance, a greater glute and hamstring emphasis in the top position, and a very strong quad focus in the low position.
Perform 6 reps for each angle.
- Wide stance with toes pointing out
- Narrow stance with feet high on the platform
- Narrow stance with feet lower on the platform
- Shoulder width stance with feet in the middle of the platform
You can also perform multi angle extended sets with lunges as well.
For the lunge, no angle is necessarily tougher than the other. Simply select a weight that allows you to complete the full multi angle extended set.
- Forward Lunge
- ReverseLunge
- Side Lunge to the right
- Side lunge to the left
Perform 6 reps of forward lunges each leg. Alternating between legs.
Perform 6 reps of the reverse lunge for each leg while alternating between legs.
Perform 6 reps while lunging to the left.
Perform 6 reps while lunging to the right.
Rest for 2-3 minutes. Repeat the multi angle extended set for a total of 3 sets.
Biceps
There are various ways you can utilize multi angle extended sets for the biceps. You can change the grip or you can change the angle of elbow flexion. In this training phase we did a bit of both.
Perform 8 reps for each angle.
- Reverse Dumbbell Curl
- Hammer Curl
- Incline Dumbbell Curl
An example of varying elbow flexion would be;
- Incline Dumbbell Curl
- Standing Barbell Curl
- Preacher Curl
Shoulders
With a multi angle extended set for the shoulders you’ll hit the front, rear, and lateral aspects of the delts.
Perform 8 reps for each aspect.
- Front Raises
- Chest Supported Rear Delt Raises
- Lateral Raises
Select a weight that allows you to perform 8 reps of Front Raises.
Position yourself on a chest supported bench or prone position on an incline bench and immediately perform 8 reps of Rear Delt Raises with the same weight.
Stand up and immediately perform 8 more reps of Lateral Raises with the same weight.
Rest for 2-3 minutes. Repeat the multi angle extended set two more times for a total of 3 sets.
You can also perform this multi angle extended set using a cable machine.
Wrap Up
With Multi Angle Extended Sets not only will you be targeting all aspects of each muscle, but you’ll also be stimulating both type I and type II muscle fibers, as well as causing a significant amount of muscle fatigue and metabolic stress.
These are all keys to maximizing your aesthetic muscle gains.
Multi Angle Extended Sets are just another example of why bodybuilding and training for aesthetics freak’n ROCKS!
It’s damn near impossible to become board with your training when you have such a vast array of training techniques to experiment with.
Give these a try and be sure to report back on your experiences.
Sculpt a Masterpiece,
Scott Tousignant
Note: Do you want to build a ripped and muscular physique? Do you enjoy the style of workout I shared with you in this post?
If so, I absolutely guarantee that you’ll love the 16 week Aesthetic Muscle Plan, which includes;
- 4 Unique Training Phases
- 21 Killer Workouts
- 8 Advanced Muscle Building Tactics
Get Started With The Aesthetic Muscle Plan Today!
About The Author
Scott Tousignant, BHK is a Physique Coach and Elite Natural Bodybuilder with the UFE.
Scott specializes in helping regular guys sculpt their body into a work of art by pulverizing stubborn belly fat and painfully embarrassing love handles… swapping them with ripped abs, rock hard muscle, and soaring confidence.
The art of molding and chiseling an aesthetically pleasing physique with spectacular symmetry, proportions, and carved out detail is one of life’s most rewarding and fulfilling experiences…
…It’s an opportunity for self growth and self discovery that will impact every area of your life.
Learn more about Scott’s physique-focused training programs:
AMPlify Aesthetic Muscle Gains and Strip Away Stubborn Fat with AMP – Aesthetic Muscle Plan