Are You Tough Enough to Complete These Savage Workout Finishers?

Picture this: You've just finished one of the most brutal workouts to date—your shoulders are on fire, your arms are swollen to the max, your glutes are pumped, and you can't remember a time your legs were more worn out.

But the pre-workout is still surging through you and you know you've got a bit left in the tank. These are the times you separate yourself from the beginners and eke into elite territory. Workout finishers are meant to bring you face to face with full-body muscle fatigue (there's a good chance you'll have trouble walking to your car after you're done).

Add these 25 brutal workout finishers to sessions and you're guaranteed to hit the next level in your training. If your workouts weren't already intense, they are now.

Related: What 4 Different Body Fat Ranges Look Like on Real Men—and How to Achieve Them

25 Brutal Workout Finishers to Lose Weight and Build Muscle

Stuck with noodle arms? Your triceps account for about three-quarters of your arm, so it's about time to put some real work into them. Adding these finishers to the end of your workouts will give them the beating they need.

For these particular finishers, you can expect to hit your triceps with a completely different set and rep scheme, increase blood flow, and maximize muscle growth.

Warning: Don't do them after every workout. Over a three-week period, focus on one muscle group, adding a finisher like this to your workout half to three-quarters of the days you're training.

Finisher 1: Cable Pushdown Burnout SetHow to Do It

1. Attach a rope handle to a cable station at the highest setting, and hold an end in each hand, to start. Adjust the stack to a light weight.

2. Tuck your elbows to your sides and engage your core. Push down your elbows until they're almost fully extended, pushing the handle ends down and out away from your body.

3. Move quickly on both the concentric, pause and squeeze your triceps at the bottom of the rep, then return to the start—moving quickly but with control.

4. Complete 1 set of 50 reps.

5. If you fail before 50, rest for five seconds, then continue.

Finisher 2: Burnout Giant SetHow to Do It

This is essentially a three-phase drop set using different movements. Start heavy, then drop down to lighter weights.

1. Weighted Dips x 25 reps
2. Skull Crusher x 25 reps
3. Seated Dumbbell Triceps Press x 25 reps

Explosive power and speed is an athlete's best friend when it's game time. Increased force coupled with quickness is one deadly, intimidating combination. In addition to improving your performance for sports, plyometrics will also help with major lifts like the squat and deadlift. So, if you're not where you want to be, it's time to incorporate plyometric training into your routine.

Warning: Plyometrics can be very tough on the knees and joints, so listen to your body, stretch after your workout, and don’t overdo it.

Plyometric Box Jump Finisher

Add to the end of a workout 1-3 times a week.

A1. Box Jumps

1. Start from a standstill position on the ground.

2. Squat down, then explode up to a box (or bench).

3. Land softly on the top of the box, then step down easily to avoid stress on the knees and low back.

4. Perform 1 to 6 x 15 reps, resting 60 seconds in between sets and increasing the height of the bench you use every couple of weeks.

A2. Bench-to-Box Jumps

1. Start on top of a bench that's 16 to 32 inches high.

2. Drop down to the ground, then explode up onto a box in front of you, spending as little time on the ground as possible.

3. Land softly on the top of the box, then step down easily to avoid stress on the knees and low back.

4. Perform 4 x 2 to 20 reps, resting 120 seconds between sets.

Whether you're a combat sport athlete, have future aspirations to be one, or just want to be conditioned like one, you've got to find a balance of endurance and power. The following finisher can be added to the end of any workout routine to help build both attributes.

Warrior Conditioning Circuit

Complete 2 x 15 reps of each exercise as fast as possible. You can replace med ball slams with sledgehammer slams if you have the right equipment.

1. Med Ball Slam

2. Single-Arm Medicine Ball Pushup (alternating hands on each rep)

3. Plyometric Chinup: Perform a normal chinup, but as you’re coming up, bring your knees up as well. At the top of the exercise, “jump,” releasing your hands from the chinup bar, grabbing hold again as you descend.

4. Box Jump 

Who doesn’t want a set of big pecs filling out the front of their T-shirt? This chest exercise finisher will have your chest so pumped that it'll enter a room a good four seconds before the rest of you steps through the door. And, as an added bonus, your triceps will also be on fire. You’re welcome.

Descending Ladder Chest Finisher

This chest finisher is set up as a descending ladder utilizing dips and pushups. Start with 7 reps of each exercise, then descend the rep pattern until you hit one rep of each movement. Rest as little as possible in between.

1. Dips x 7, 6, 5, 4, 3, 2, and 1 reps

2. Pushups x 7, 6, 5, 4, 3, 2, and 1 reps

Pro Tips

• The goal is to complete all the reps under control and with good form, but rest as little as possible between sets.

• The dip should be performed with a slightly forward lean as to place more emphasis on the chest as opposed to the triceps. And you can think of the 7 reps as a benchmark starting point.

• If the finisher is too easy, try starting at 10 and work your way down to 1 next time. Or, if it was too difficult, start at 5 reps.

Your legs are a big, powerful muscle group that can impact things including sports performance, endurance, and even affect growth in other areas aside from the legs. Even if you've got one of the most badass at-home leg workouts known to man, there's no harm in giving them a good finisher when you have access to a full gym. With this finisher you'll get that extra bit of heavy lifting in, much-needed time under tension, and you'll completely burn out the muscle.

Leg Press

Dropset Goal: Max out at 5 reps for each continuous set. Perform 5 reps, drop by 10%, then repeat 4 more sets.

Pro Tips

1. The trick is to drop the right amount of weight. Too much dropped and you lose the effectiveness of the workout; too little and you're not going to be able to complete the rep count.

2. Try not to drop 45-pound plates. Instead, load the leg press up with a couple 45-pound plates, then 25-pound plates so the increments are smaller.

3. If you drop too much weight, slow the exercise down and make it harder. Go slower on the eccentric and concentric phases, and try to max out at 5 reps.

4. Drop the weight continuously. Don't rack the weight after each 5-rep max.

If you're struggling to lose 5 pounds or want to cut off some extra body fat, try adding this fast-paced, high-intensity interval routine to the end of your workout. Beware, the protocol might look simple, but we promise, it will beat you up and trim you down.

Benefits: HIIT training can increase your metabolic rate for up to 24 hours after training, burn more calories and fat in less time than other workouts, and avoid raised cortisol that can come with long cardio done after a workout.

HIIT Metabolic Finisher

Complete 2 to 3 rounds with 20 seconds rest between exercises.

1. High Knee Sprint x 20 seconds 

2. Heavy Bag Punches x 20 reps each arm

3. Bench Toe Taps x 20 reps each leg: Like a stepup, place one foot on a bench and the other on the ground. Instead of using the elevated leg to propel up in a jumping motion, simply switch the position of your legs. Repeat this movement as fast as possible, touching each toe to the bench, alternating as fast as possible.

4.  Plyometric Pushups x 20 reps

Pro Tips

1. Keep your gloves on throughout the set. Don't waste time taking them on and off. Only take them off before the plyo pushups.

2. Go as fast as possible. You want to spike your heart rate as much as possible. As it drops back down to your resting heart rate, you're going to burn a ton of fat.

This mixed movement finisher is ideal for burning calories in less time than traditional cardio. It will help avoid elevating muscle-destroying cortisol levels, and increase your metabolic rate for up to 24 hours after training, resulting in more effective fat loss.

Metabolic Finisher

Complete each exercise as fast as possible for 3 rounds. As you progress week to week, minimize your rest periods in increments of 5 seconds.

1. Plyo Pushup Med Ball Tap x 12 reps: Assume a pushup position over a medicine ball. Lower down and tap your chest to the ball, then explode up, removing your hands from the floor to tap the top of the medicine ball.

2. Bench to Box Jumps x 15 reps 

3. High Knees x 30 seconds; rest for 15 seconds and put on your gloves.

4. Heavy Bag Punches x 60 seconds 

Shoulders are one of the only muscle groups that are made up of mixed fiber types, meaning they respond well to a combination of heavy strength work and strength-endurance rep ranges.

Finishers are great because they don’t only add volume to your training sessions (rep ranges are usually quite high in finishers), they also test your mental toughness, challenging you when you are already fatigued. Add them to your program to drive up your results and test your limits.

Shoulder Dropset Finisher

This type of finisher utilizes what’s known as a mechanical dropset—rather than reducing the weight, you change the movement to put you at more of a mechanical advantage (the front raise is more mechanically advantageous than the lateral raise, and the overhead press is more advantageous than the front raise).

Choose a pair of relatively light dumbbells (we recommend starting with 10s or 15s the first time you try this).

1. Perform 15 reps of a lateral raise, followed immediately by 15 reps of a front raise, followed immediately by 15 reps of an overhead press.

2. Rest for 90 seconds after the first round is complete and try to do the entire circuit one more time.

Pro Tip

The first rep of the overhead press will feel weird and awful but stick with it, as it gets better with subsequent reps.

Complexes don’t have to be limited to barbells and dumbbells. Another common piece of equipment but uncommonly used for a complex is a plate. It completely changes the dynamics of exercises and places a greater demand on your core, depending on the exercise performed. Plus, since most people haven’t seen plate complexes before, you’re going to look super innovative.

Plate Complex Finisher

Grab a 45-pound plate, to start. Perform all the exercises in sequence and complete all the reps before placing the plate down. Perform 3 to 5 sets at the end of your workout. Do 8 to 10 reps per exercise and take a 60- to 90-second rest between sets.

1. Plate Swings 

2. Bentover Plate Rows

3. Reverse Lunge With Plate Twist (4 to 5 reps per side)

4. Plate Curl to Overhead Plate Press

5. Overhead Plate Squat

6. Low to High Diagonal Plate Chop (4 to 5 reps per side)

Anyone who's into working out completely understands the "holy sh*t" feeling when burning out a muscle group, even if it's a small muscle group like the biceps. Sure, this isn't an agonizing squat routine or an ego-busting CrossFit WOD, but this simple dropset protocol will leave your poor pea-shootin' biceps screaming for days.

Wrap up your regular routine, post up at the dumbbell rack, and prepare yourself for an all-out assault on this muscle group.

Down-the-Rack Biceps Curl Burnout

There's no rest in between drops. The point of this protocol is to "walk down the rack." Your first set should be heavy. The following 2 to 3 sets should be dropped by approximately 5 pounds. The final dropset should be dropped by 10 to 15 pounds and you should attempt to reach a higher rep range to maximize the finisher.

• Opening Set: Choose a weight you'd fail at 4 to 6 repetitions of alternating dumbbell curls (example: 40-pound dumbbell)

• Dropset 1: Attempt to get 2 to 3 additional reps (example: 35-pound dumbbell)

• Dropset 2: Attempt to get 2 to 3 additional reps (example: 30-pound dumbbell)

• Dropset 3: Attempt to get 2 to 3 additional reps (example: 25-pound dumbbell)

• Final Dropset: Drop 10 pounds and attempt to get 4 to 8 additional reps (example: 15-pound dumbbell)

If you've just finished up a great shoulder workout, but still have some gas in the tank, give one of these three finishers a go.

Each shoulder finisher below should be done with a light weight in order to burn out the muscle—with one exception: the dropset.

Finisher 1

Lateral Raise: Perform 1 set of 50 to 100 reps moving quickly on both the concentric and eccentric contractions. Bring the weight above shoulder height on each rep. If you fail, drop the weight for a couple of seconds, then continue on.

Finisher 2

Dropset Arnold Presses: Complete 5 x 5 reps with no rest between sets. Choose your max weight and decrease that weight by 10 to 15 percent 4 times. Line each dumbbell up close so you can access them easily. The goal is to max out 5 consecutive times, performing a total of 25 reps. Every time you hit 5 reps, drop the weight and pick up the next heaviest (10 to 15 percent lighter).

Finisher 3

Reverse Pec Deck Flyse: Perform 50 reps as fast as possible while maintaining good form. This is a great exercise for posterior deltoid development.

The biceps are muscles that are very small in comparison to other groups, however, they recover very quickly. Using a finisher strategy will ensure you've fatigued every remaining fiber resulting in great gains, not to mention an incredible post-workout pump.

Finisher 1: Partner Alternating Dumbbell Curls

Using a partner, complete the following rep scheme, alternating with each set. Each partner completes every set and rests while the other is working.

• Set 1: 20 reps

• Set 2: 18 reps

• Set 3: 16 reps

• Set 4: 14 reps

• Set 5: 12 reps

• Set 6: 10 reps

Finisher 2: Single-Arm Dumbbell Curl Dropset

Perform 5 x 5 reps with rest between sets. Drop the weight by 5 pounds for each set.

Pro Tip

If you're starting with a 40-pound dumbbell curl, go 40, 35, 30, 25, 20 pounds with one arm, rest for 90 seconds, then do the other arm. If you don't have a partner, complete your set, then count to whatever the rep count is you just completed, and continue to the next set.

Your diet is on-point, but you know that your six-pack could be tighter and V-cut abs are nearly in sight. Next time you finish up your favorite routine, it's time to head over to the nearest pullup bar and prepare yourself for a highly effective hanging ab finisher.

Note: This will work your grip strength as much as your abs, but fight the temptation to use any straps for assistance.

Hanging Ab Finisher

Perform each of the following exercises in consecutive order. Don’t rest or release your grip until the final set has been completed.

1. Hanging Leg Raise x failure: Hang from the bar, then engage your core to raise your toes to bar. Keep your core tight and legs straight.

2. Hanging Trunk Rotation x failure: Bring your trunk so it’s parallel to the ground as you hang from a bar. Your legs are parallel to the wall in front of you, perpendicular to the floor. Keep them straight. Lowering them to the right so they’re parallel to the ground. Then to the left. That's 1 rep.

3. Hanging Oblique Knee Raise x failure: Hang from the bar. Raise your knees and hips to the left, squeezing your right oblique as you do so. Bring your legs back down, then do the same with the right, flexing your left oblique. That's 1 rep.

The chest or pec muscles are a large group that can take on a hefty beating from a workout, but adding a workout finisher will ensure you've stimulated every muscle fiber possible. For these particular finishers, an extreme change in reps will burn out the muscles to maximize new growth. Add one (or both) of these finishers to the end of a workout. Listen to your body and don't overdo it. Add these finishers a maximum of 2 to 3 times per week.

Finisher 1: Mechanical Dropsets

Instead of dropping the weight, we're going to change the angle of the exercise. You can use this set as a vital part of your training, but also as a finisher by increasing the rep count and lowering the weight.

1. Inclined Bench Press x 20 reps

2. Flat Bench Press x 20 reps

3. Declined Bench Press x 20 reps

Pro Tips

Use the same weight throughout the different angles and keep the tension constant. Don't pause at the top or bottom of the movement. You can also do this set with different kinds of pushups including feet elevated, flat, and inclined pushups (hands on a bench).

Finisher 2: Machine Pec Flyes x 30 to 50 reps

Unlike other finishers where speed is okay, keep this movement slow and controlled. If you start to swing and rely completely on momentum, the effectiveness of the exercise is lost. For extra tension, squeeze at the apex of the exercise and hold for one second.

If your shoulders quickly fatigue and slow down your performance in whatever sport you play, adding a high-repetition finisher to your routine will pack on the muscle and the endurance you crave. This shoulder finisher is a common practice that boxers use to improve explosiveness and endurance in the deltoids.

Barbell Punches x 50 to 100 repsHow to Do It

1. Standing upright, hold a barbell at your upper chest/collar bone area with your hands shoulder-width apart, to start.

2. Push the bar out horizontally with both hands as if you’re punching.

3. When your arms are almost extended, snap the bar back to your upper chest and repeat.

Pro Tip

This is meant to be a very quick movement. It’s not a military press where you’re pressing the weight vertically; rather, you’re pushing the weight out so it’s parallel to the floor.

Variation for rep, set, and tempo is important in training any muscle, and the back is no different. With the back, a focus on form and tempo is as important as lifting heavy weights. The following finishers are the ultimate way to fry any muscle fibers left in the lats.

Seated Row Dropset to Failure

You should be maxing out on every set of 5 reps. Drop the weight by 10 percent each round. Start with your 5-rep max weight.

Pro Tips

Complete a full range of motion, pausing for a 1- to 2-second count at the top. Alternate grips every time you do this finisher. Use a T-Bar, a wide grip, and even a close supinated grip. You can use the exact setup for a lat pulldown to finish a brutal back workout.

This finisher is simple, but far from easy. The goal is to hit 100 reps for every body part as quickly as possible.

100s Finisher

1. Squat

2. Pushup

3. Situp

4. Barbell Curl

5. Triceps Pushdown

6. Dumbbell Shrug

7. Calf Raise

The goal here is to laugh in the face of fatigue and demolish any remaining muscle fibers by attacking the chest from nearly every angle for one round of five exercises. Oh, and resting is not an option.

Giant Set Upper Body Finisher

There's no rest in between these exercises so select a weight significantly lighter than you're used to. (This workout is all about high reps, high intensity, and is geared to completely burn you out.) If you cannot reach the reps above, rest for 3 to 5 seconds and continue or drop the weight by 5 to 10 pounds and continue. When completed, pound that post-workout shake, load up on water, and hit the sack.

1. Bench Press x 12-15 reps

2. Incline Dumbbell Press x 12-15 reps

3. Dips x failure

4. Pushups x failure

5. Flat Bench Dumbbell Flyes x 20 reps

The following finisher is a bodyweight workout that will target the entire body and challenge yourself in four different ways for each movement.

Full-Body Burnout

Perform 4 rounds of each body-part circuit. On the first round, perform as many reps as possible without breaking tempo. On the second, perform as many reps as possible, but slow down so the eccentric takes 3 to 4 seconds, then explode up. On the third, perform as many reps as possible, but quickly lower, then slowly move through the concentric portion of the exercise. On the fourth, hold the isometric until failure. Rest 15 seconds between rounds.

• Legs: Squat

• Chest: Pushups

• Back: Pullups

• Core: Hanging Knee Raise

Fat-Incinerating Cardio Finishers

Nothing, and we mean nothing, will have you crawling out of the gym feeling like you gave it absolutely everything like a cardio finisher. And while so many gym-goers insist on keeping their conditioning separate from their strength training, this is the perfect way to bridge the gap.

The Sprint Finisher

Ideally, you would perform this finisher on a track, field, or self-propelled treadmill, but a regular treadmill will work as well. Perform each sprint as quickly as possible. Rest periods should be 2:1, meaning that you should rest twice as long as the preceding sprint took to finish (for example, if the 100-yard sprint took 18 seconds, rest for 36 seconds before moving on to the 75-yard sprint).

• 200-yard sprint

• 150-yard sprint

• 100-yard sprint

• 75-yard sprint

• 50-yard sprint

The Row Finisher

Too often the rowing machine sits in the corner of the gym collecting dust. That’s unfortunate because it can be one of the most powerful conditioning tools on the cardio floor. Give the rower some much-deserved love by completing this finisher (though you may not be feeling the love by the end of the workout).

• 500-meter row

• 300-meter row

• 200-meter row

• 100-meter row

This metabolically spiking finisher will kick your calorie burn into high gear during and after your workout, thanks to the EPOC (excess post-exercise oxygen consumption) phenomenon. Basically, it takes energy to return your body to its pre-workout state, thus increasing your metabolism for hours after your workout. The result? A bigger, fitter, stronger you.

How to Do It

1. The metabolic cardio mix-up incorporates sprints with bodyweight exercises for 10 minutes of fun.

2. Perform the circuit below as many times in a row in 10 minutes.

3. Perform twice a week with the aim of getting more work done in the 10-minute timeframe.

4. Set up a treadmill at a level 5.0 incline and at a speed you can maintain for 15 seconds.

5. Leave the treadmill on during the entire finisher (use the handrails to jump on and off).

6. Get a TRX ready on a pullup bar for suspension pushups, grab a 5kg slam ball, and a skipping rope.

Metabolic Cardio Mix-Up

• Treadmill hill sprint (incline level 5.0) x 15 seconds

• TRX pushups x 15

• Alternating split lunge jumps x 10 each side

• Pullups x 5

• Treadmill hill sprint (incline level 5.0) x 15 seconds

• Jump rope x 50 jumps

• Tuck jumps x 5

• TRX mountain climbers x 15 each side

• Jumping jacks x 20

• Medicine ball slams x 10

While this, and any other finisher, can be performed during total body or body-part split-type training, this finisher is especially effective and challenging when thrown in at the end of a leg day. Remember, finishers are not (and really should not be) complicated. At this point in the workout, you just want something simple that you can grind through.

How to Do It

1. To start, set up a leg press machine with 70 percent of the weight you would use for 10 reps (so if you normally bang out 400 pounds for 10, load up the leg press with 280 pounds).

2. Set a timer for 2 minutes and try to bang out as many reps as possible in that amount of time.

3. Try not to stop for rest and try not to completely lock out at the top, keeping tension on your legs the entire time.

Alternate: Back Squats

No leg press in your home gym? No problem.

How to Do It

1. To start, set up a squat bar with your 10RM and perform a set of 20 back squats.

2. With this one you will have to take some pauses and breathes at the top (you are doubling the amount of reps you should be able to do, after all) but you should be able to get it done.

Trying to shed some extra fat? Here are three versions of a metabolic finisher for fat loss as a replacement to cardio that you can add to any workout.

Metabolic Finisher

With each metabolic finisher, we're going to focus on full-body exercises done at high intensity, rotating from a lower-body exercise to an upper-body exercise. This will result in more calories being burned as your blood has to travel from the lower body to the upper body, and so forth. The intensity of each finisher will have a metabolic effect much like HIIT, boosting your metabolism for up to 24 hours after you've finished training.

Setup: Complete each exercise consecutively, with rest only coming after the set is finished. Repeat for 3 sets with a 60-second rest in between each set.

Finisher 1

1. Lunge jumps x 20 reps

2. Heavy bag punches x 40 reps

3. Frog jumps (or squat jumps) x 20 reps

4. Heavy bag punches x 40 reps

Finisher 2

1. Pushups x 20 reps

2. Stepups (alternating legs) x 20 reps

3. Heavy bag punches x 40 reps

4. Mountain climbers x 20 reps

Finisher 3

1. Walkouts with a pushup x 20 reps

2. Frog jumps x 20 reps

3. Pushups x 20 reps

4. High knees x 20 sec.

If you're looking for a single exercise to see gains across your chest, shoulder, and triceps, dips are your go-to answer. Next time you're wrapping up your routine, head over to the bars and give this quick routine structure a run-through.

Dips to Failure

Perform 1 to 3 sets with 10 seconds rest between exercises.

• Bar Dips x 15

• Bench Dips x 15

• Bar Dips x 15

• Bench Dips x 15

• Bar Dips x 15

• Bench Dips x 15

Pro Tips

Use an assisted dip machine if the exercise is too difficult to perform. If the standard dip is too easy, feel free to use a belt to weight load with plates. For focus on the chest and shoulders lean forward on the dip bars, for more focus on the triceps, keep yourself more in an upright position.

The full-body flush is the ultimate finisher to boost your metabolism and fully deplete each muscle at the end of any workout. The movements are simple, but both the intensity and reps completed will be high.

The Full-Body Flush Routine

Perform each of the following exercises in consecutive order.
Each exercise is to be done for 25+ reps or until failure with proper form.

1. Inverted Row

2. Pushups

3. Single-leg Stepup (perform one leg at a time)

4. Burpees

Pro Tips

1. When choosing weight, let the rep count dictate which weight you use. You want to be hitting that rep count or failing relatively close before.

2. Perform a full pushup in each burpee.

3. When doing the stepups, make sure you’re driving your body weight through your heel, not your toe. This will place the stress on your glutes and less on the knee.

What Are Workout Finishers?

When we're pushing ourselves in the gym, more often than not we think we can't do one more rep or set, but we almost always have a little left in the tank. Enter workout finishers. Workout finishers are mini workouts you pop at the end of your regular training to push your body to its absolute limit. They are meant to be short and intense, increase your heart rate, and improve your work capacity so you can go harder and perform longer for workouts to come. Plus, you'll be showing your mind that you can do far more than you ever thought possible.

Don't get us wrong—we know this sounds like absolute torture, but research shows that most active people actually enjoy high-intensity interval-style training more than moderate-intensity continuous exercise. So if you want a way to end your next workout sesh on a high note, try one of the above finishers.

Related: Ryan Reynolds' Trainer Reveals How to Get V-Cut Abs, the Most Coveted Fitness Benchmark

Benefits of Workout Finishers

If you want to take your fitness to the next level, workout finishers are necessary.

Burns More Calories

Although a difficult weight training session can help you burn a good amount of calories (around 110 calories every 30 minutes, according to the CDC) high-intensity workout finishers can increase your calorie expenditure even after your workout is over.

Grows Mental Toughness

Nothing grows your mental toughness quite like pushing your body to the absolute limits. According to a recent meta-analysis, high-intensity workouts can induce moderate improvements in mental health, depression severity, and perceived stress, in both active and non-active individuals.

Builds Muscle and Power

According to the International Sports Sciences Association (ISSA), intense, anaerobic workouts like workout finishers can increase fast twitch muscle size and quantity and improve muscle power, strength, and size.