Researched
and Composed by
Jacob Wilson, BSc. (Hons), MSc. CSCS
Warning
Warning!
This
article
is
not
for
everyone,
especially
those
who
are
faint
of
heart.
If
you
cannot
take
or
tolerate,
hardcore,
physically
exhausting
and
nauseating
workouts
then
I
suggest
you
stop
reading
right
now.
In
edition
you
may
want
to
go
purchase
the
latest
issue
of
Men's
Health,
where
they
will
discuss
how
to
easily
build
great
legs
without
the
use
of
squats
and
at
the
same
time
you
can
also
learn
improve
your
social
life.
For
those
of
you
who
stay
and
implement
the
following
shocking
method,
you
will
reap
the
much
desired
goal
of
packing
on
loads
of
muscle
at
an
absorbent
rate.
Perhaps
faster
then
you
have
ever
witnessed
before.
But
again,
I
urge
you
to
re-read
my
warning
before
accepting
the
challenge
that
this
article
has
in
store
for
you.
Shocking
method
explained
The
concept
is
simple,
but
the
intensity
and
will
power
it
takes
to
complete
is
at
another
level!
What
you
will
do
is
perform
an
exercise
at
the
beginning
of
a
workout
and
then
again
at
the
end
of
it.
Hence
the
term,
double
your
pain,
double
your
gain.
Some
of
you
might
be
saying
to
yourselves,
"
big
deal.
"
I
guarantee
you
will
change
your
tune
when
you
can
barely
walk
at
the
end
of
a
routine
and
have
to
perform
the
same
amount
of
squats
that
you
did
when
you
were
fresh!
Use
this
shocking
method
to
strengthen
any
exercise
you
are
weak
in!
Double
your
pain
double
your
gain
can
be
used
in
two
ways.
Firstly
it
can
be
implemented
for
the
sole
purpose
of
strengthening
an
exercise
you
are
weak
in
and
want
to
improve.
For
example,
say
you cannot
handle
heavy
bent
over
rows
even
though
your
back
is
strong
enough
to
cope
with
the
weight,
your
accessory
muscles
such
as
your
shoulders,
biceps
and
especially
your
grip
cannot
last
long
enough
to
deal
with
the
exercise.
This
shocking
method
will
work
nicely
for
you.
Sample
workout:
You
would
first
perform
5
sets
of
bent
over
rows
working
as
heavy
as
you
can.
If
your
grip
were
to
fail
you
would
simply
use
rest
pause
to
get
through
your
targeted
rep
range.
Your
emphasis
at
the
beginning
of
the
workout
is
to
cope
with
not
being
able
to
handle
the
weight
with
"
rest
pause.
"
I
don't
care
how
long
or
how
many
rest
pause
reps
you
have
to
get,
reach
your
targeted
rep
range.
Next
you
would
continue
on
with
your
normal
workout
which
might
typically
consist
of
wide
grip
pull-ups
supersetted
with
close
grip
pull downs
followed
by
seated
low
cable
rows.
Normally
you
would
be
done.
However
since
your
goal
is
to
strengthen
your
bent
over
rows,
you
would
then
go
back
to
this
exercise
but
perform
them
in
a
different
manner.
Rather
then
go
heavy
and
use
rest
pause.
You
should
go
much
lighter
in
the
12-15
rep
range
and
maybe
a
bit
more
for
good
measure.
This
way
you
can
control
the
weight
with
excellent
form.
Again,
I
don't
care
how
light
you
have
to
go,
the
point
is
to
give
your
body
enough
exposure
to
adapt
to
the
given
exercise.
This
will
accomplish
two
things.
A.
You
will
overload
your
supporting
muscles
by
using
the
exercise
twice
B.
You
will
have
targeted
a
maximum
amount
of
muscle
fibers
because
of
the
two
different
rep
ranges
you
used
at
the
beginning
and
end
of
your
routine.
If
you
are
weak
in
any
exercise
you
can
benefit
greatly
from
this!
I
want
Mass!!!!
If
you
ask
you
shall
receive.
This
is
why
this
method
is
so
fantastic!
Whatever
your
goal
is,
whatever
body
part
you
want
to
improve
this
will
work!
The
concept
is
simple.
Steps
1.
Decide
what
body part
or
aspect
of
a
body part
you
want
improved
2.
Choose
an
exercise
that
directly
improves
that
area
3.
Use
that
exercise
at
the
beginning
of
your
routine
4.
perform
the
rest
of
your
normal
routine
5.
Blast
that
bodypart
again
with
the
exercise
you
used
at
the
beginning!
For
example,
say
I
want
my
biceps
to
peak
higher.
I
would
choose
an
exercise
that
first
concentrates
on
the
peak
of
the
muscle.
I
personally
prefer
concentration
curls
to
emphasize
this
aspect
of
the
biceps.
I
would
perform
3
sets
of
concentration
curls
to
pre-fatigue
the
peak
of
the
muscle.
Following
this
I
would
perform
my
normal
routine
which
would
consist
of
standing
barbell
curls
and
incline
dumbbell
curls.
Normally
my
routine
would
be
complete,
but
in
order
to
blast
the
peak
of
my
biceps
into
submission
I
would
again
perform
3
hardcore
sets
of
concentration
curls.
This
time
at
a
lighter
weight.
Sample:
3
sets
of
concentration
curls
(
10,
8,
6
)
failure
3
sets
of
heavy
barbell
curls
(
8,
6,
6
)
failure
with
one
cheat
rep
past
3
sets
of
incline
dumbbell
curls
(
10,
8,
6
)
failure
3
sets
of
concentration
curls
(
12,
12,
10
)
failure
By
doing
this
I
have
attached
the
peak
of
my
biceps
3
fold.
A.
I
worked
them
at
the
beginning
of
my
routine
B.
Because
the
peak
was
pre-fatigued
it
was
weakened
going
into
the
barbell
and
incline
dumbbell
curls.
Therefore
it
was
forced
to
work
in
a
weakened
state
which
will
end
up
stimulating
muscle
growth
on
its
own!
C.
After
hitting
this
aspect
of
the
muscle
twice
you
hit
it
again
for
a
final
blow
forcing
the
area
to
grow!
Sample
Shoulder
Width
Routine
If
I
wanted
to
emphasize
shoulder
width,
I
would
perform
side
laterals
at
the
beginning
of
my
routine
and
then
use
them
again
at
the
end!
It
may
look
like
this:
3
sets
of
side
laterals
(
10,
8,
6
)
with
one
drop
set
on
the
last
set
one
triple
drop
set
of
dumbell
shoulder
presses
(
12,
10,
8,
6
)
3
sets
of
side
laterals
(
12,
12,
10
)
with
one
drop
set
on
the
last
set
If
my
goal
was
overall
body mass
I
would
perform
this
shocking
method
on
all
my
body parts
using
mass
exercises
at
the
beginning
and
end
of
my
routine.
Sample
routine
for
legs
would
be:
3
sets
of
heavy
squats
(
8,
6,
6
)
one
double
drop
set
on
the
leg
extension
machine
one
single
drop
3
sets
of
stiff
legged
deadlifts
(
15,
12,
8
)
3
sets
of
higher
rep
squats
(
12,
10,
8
)
performed
slower
and
more
precise
then
the
first
three
sets.
For
triceps
mass
I
might
do:
3
sets
of
heavy
behind
the
back
dips
(
10,
8,
6
)
one
triple
drop
set
on
lat
machine
triceps press downs
then
I
would
go
back
to
behind
the
back
dips
but
with
higher
reps.
Perhaps
two
drop
sets
instead
of
straight
sets.
Again
this
can
be
applied
to
any
bodypart,
here
are
some
sample
exercises
I
might
use
twice
in
a
routine:
biceps
mass
=
standing
barbell
curls
or
alternating
dumbbell
curls
Hamstrings
peak
=
lying
leg
curls
back
mass
=
pullups,
deadlifts
or
bent
over
rows
chest
mass
=
dumbbell
bench
presses
quadriceps
separation
and
peak
=
leg
extensions
forearm
mass
=
holding
of
heavy
weight
calf
mass
=
standing
calf
raises
lower
ab
mass
=
hanging
leg
raises
upper
ab
mass
=
weighted
decline
sit-ups
Conclusion
A
two
fold
blast
to
create
an
overload
of
unmatched
proportions!
That
is
the
basis
of
this
shocking
method.
No
matter
what
aspect
you
want
to
improve
you
will
have
a
new
ally
to
support
your
cause!
It
doesn't
matter
if
its
your
shoulder
width,
your
lower
quads
or
your
upper
quads
the
principle
works
just
as
effectively
on
each
body part.
I
suggest
popping
200
milligrams
of
caffeine
before
this
one!
Especially
if
you
are
doubling
up
on
compound
exercises
such
as
squats
or
bent
over
rows!
Good
luck
and
if
you
have
any
questions
regarding
this
article
I
will
be
more
than
happy
to
answer
them
in
our
forums.
Sincerely
Jacob
Wilson
jwilson@abcbodybuilding.com
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