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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