Riot Bombing             

Researched and Composed by Jacob Wilson

This technique is meant to flush two muscle groups, that are opposite to each other with as much blood, as is humanly possible!   It also incorporates extremely short rest intervals.  I would compare the growth used here, to that of the first time you ever used supersets.  Remember how your arms just exploded! I would not be surprised if you saw measurable gains, almost immediately with this one!

The workout is structured by choosing 2 opposing muscle groups with one exercise for each muscle group (for example, biceps and triceps) and performing them in superset fashion with 30 seconds rest for 20 sets each exercise.

Lets say you chose standing barbell curls supersetted with skull crunchers.  You would begin by choosing a weight that you could lift for 10 repetitions to failure with both the barbell curls and the skull crunchers.  After you have completed this utterly exhausting set, you can only rest 30 total seconds!  Then choose a weight you can lift for 9 reps on each.  I would imagine the same weight would suffice.    Here's what it would look like:

barbell curls supersetted with skull crunchers.  The below reps apply to both of these exercises:

Set One:  10 reps a piece
- 30 seconds rest
Set Two:  9 reps a piece
- 30 seconds rest
Set Three:  8 reps a piece
- 30 seconds rest
Set Four:  7 reps a piece
- 30 seconds rest
Set Five:  6 reps a piece
- 30 seconds rest
Set Six:  5 reps a piece
- 30 seconds rest
Set Seven:  4 reps a piece
- 30 seconds rest
Set Eight:  5 reps a piece
- 30 seconds rest
Set Nine:  6 reps a piece
- 30 seconds rest
Set Ten:  8 reps a piece
- 30 seconds rest
Set Eleven:  10 reps a piece
- 30 seconds rest
Set Twelve:  10 reps a piece
- 30 seconds rest
Set Thirteen:  11 reps a piece
- 30 seconds rest
Set Fourteen:  12 reps a piece
- 30 seconds rest
Set Fifteen:  13 reps a piece
- 30 seconds rest
Set Sixteen:  14 reps a piece
- 30 seconds rest
Set Seventeen:  15 reps a piece
- 30 seconds rest: 
Set Eighteen:  14 reps a piece
- 30 seconds rest
Set Nineteen:  13 reps a piece
- 30 seconds rest
Set Twenty:  12 reps a piece
- 30 seconds rest

Repetitions are performed in a full pyramid style beginning with 10 repetitions and going to the peak of 4 repetitions and then back up to 15 repetitions.

You would build up more mitochondrial density then you could imagine, shock the muscles into new found growth, and enhance vascularity big time!  Again, I would say that your gains would be extremely noticeable on this method!  Use it sparingly though, and lower the volume a bit on your other body parts.  Definitely increase protein intake, and of course sleep.  Only perform this when mass is the goal.

 

 



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