Researched
and Composed by
Jacob Wilson, BSc. (Hons), MSc. CSCS
Introduction
The
following
shocking
methods
are
vital
to
your
success
in
the
new
fat
burning
program
that
I
have
designed,
as
well
as
packing
on
serious
mass!
Superset
Setting
Opposite
Body
Parts
Have
you
ever
experienced
a
training
pump
so
incredible
that
you
literally
couldn't
stop
looking
at
yourself
in
the
mirror?
My
suggestion
is
that
you
bring
a
camera
with
you
to
the
gym
and
take
a
quick
picture(
otherwise
you
would
never
finish
your
workout!),
because
after
using
this
shocking
method
you
will
undoubtedly
have
such
an
experience!
As
you
no
doubt
have
figured
out,
I
am
a
major
advocate
of
the
superset.
However,
up
until
today
I
have
only
discussed
super
setting
within
the
same
muscle
group.
The
utilization
of
this
will
entail
you
to
superset
completely
opposite
body parts.
For
example
you
might
begin
by
blasting
your
biceps
with
a
hardcore
set
of
standing
barbell
curls,
then
while
still
fired
up
and
full
of
adrenalin
you
would
proceed
to
blast
your
triceps
with
skull
crunchers
(
lying
triceps
extensions
)!
An
added
bonus
when
considering
this
superset
is
the
cushion
that
your
triceps
will
have
after
doing
barbell
curls.
Your
guns
will
be
so
pumped
full
of
blood
that
when
your
forearms
touch
your
biceps
it
will
literally
feel
somewhat
soothing
due
to
the
blood
in
the
area.
Well,
as
soothing
as
something
can
get
when
you
are
completely
obliterating
your
triceps!
A
second
example
would
be
weighted
parallel
dips
supersetted
with
pullups!
Never
has
there
been
a
more
painful
combination
than
this!
Unless
you
have
your
game
face
on,
you
can
bet
you
won't
last
through
even
one
of
these
sets!
Further
examples:
Quads
and
Hamstrings:
This
is
a
great
way
to
isolate
your
quads
and
hamstrings.
-
Leg
extensions
supersetted
with
Leg
Curls
Calves:
Are
you
interested
in
freaky
big
calves?
Then
try
Standing
Calf
Raises
supersetted
with
Reverse
Calf
Raises!
(
a
favorite
of
Old
School!
)
This
will
trigger
immediate
growth!
Forearms:
A
little
known
fact
about
Popeye
is
that
he
superseted
Seated
Wrist
Curls
with
Normal
Wrist
Curls.
At
least
I
figure
he
would
have
to,
in
order
to
attain
such
tremendous
size!
Pecs
and
Back:
You
want
the
pump
of
a
life
time?
Then
try
supersetting
Bench
Presses
with
Bent
Over
Rows
Front
and
Rear
Delts:
Front
Raises
supersetted
with
Bent
Over
Laterals.
Arms:
Incline
Dumbbell
Curls
Supersetted
with
Triceps
Cable
Pressdowns
is
an
absolute
classic!
Advantages
There
are
countless
advantages
involved
with
this
method.
Fat
Burning
-
Firstly
the
vigorous
and
intense
stimulus
that
you
force
the
area
worked
to
go
through
increases
the
size
of
something
in
our
muscle
cells
called
mitochondria.
Mitochondria
are
literally
cellular
furnaces
within
our
muscle
cells
where
fat
and
other
nutrients
are
burned.
Rigorous
exercise
like
this
has
also
been
proven
to
increase
insulin
sensitivity
within
the
muscle
cells!
Moreover
these
supersets
will
rev
the
metabolic
rate
similarly
to
HIIt
aerobics.
This
is
called
exercise
induced
thermogenious!
Thermogenious
means
that
your
bodies
temperature
has
increased,
thus
burning
calories
at
an
extremely
higher
rate.
Your
rate
will
not
only
be
elevated
during
your
workout
but
also
for
hours
following
it
as
well!
All
three
of
these
factors
combined
contribute
to
a
more
successful
fat
burning
program!
Mass
Building
and
Vascularity
-
Reverse
Supersets
literally
obliterate
whatever
aspect
of
the
body
you
are
concentrating
on!
I
have
seen
trainees
arms
explode
so
fast
with
this
method
that
they
were
literally
blown
away,
and
they
of
course
had
the
stretch
marks
to
prove
it!
As
far
as
vascularity,
this
will
stimulate
capilarization
and
increase
specific
conditioning
within
the
muscles.
Static
Strip
Sets - The
Variation
of
A
Theme
note:
This
is
a
variation
of
the
method
called
Static Contraction.
If
you
have
not
already,
I
suggest
familiarizing
yourself
with
it.
For
those
of
you
who
have
used
the
static/extended
peak
contraction
method,
you
realize
how
tremendously
well
it
works!
The
following
method
is
a
variation
of
this
theme.
However
in
my
mind
it
is
the
ultimate
way
to
to
utilize
it!
I
guarantee
higher
peaking
biceps,
thicker
and
more
separated
quads
and
unprecedented
separation
throughout
your
entire
body!
If
any
of
those
aspects
peak
your
interest,
then
you
are
in
store
for
a
hardcore,
iron
treat!
Emphasis
of
Shocking
Method
Before
I
explain
how
to
implement
this
method
of
training,
I
need
to
cover
what
it
is
meant
to
accomplish.
Static
strips
stress
the
literal
"
peak
"
of
an
exercise.
When
I
say
peak,
I
am
discussing
the
aspect
of
an
exercise
that
shortens
or
contracts
the
muscle
being
worked
the
most.
This
can
be
used
for
3
different
phases
of
physique
building
aside
from
mass
gains.
Firstly
you
can
work
on
the
peak
of
an
exercise.
Lets
say
your
goal
is
to
increase
the
peaks
of
your
biceps,
you
would
then
implement
this
for
that
aspect
alone.
It
can
also
be
used
for
separation.
Of
course
body fat
percentage
is
essential
here,
but
aside
from
this,
separation
is
the
complete
development
of
all
muscle
groups
in
a
given
area.
This
method
can
allow
you
to
further
isolate
areas
that
need
work,
hence
increasing
separation.
Last
but
not
least
it
allows
you
to
form
the
purest
mind
muscle
connection
possible
within
a
given
muscle
group!
On
most
traditional
exercises
you
are
forced
to
focus
on
form,
rep
speed,
balance
and
an
innumerable
host
of
other
factors.
The
following
method
eliminates
countless
of
these
aspects
and
allows
you
to
make
a
complete
mind
to
muscle
link.
This
link
I
believe
is
uncannily
responsible
for
growth!
And
as
I
stated
above,
this
is
a
tremendous
mass
builder!
It
doesn't
matter
what
your
weak
point
is,
static
stripping
will
bring
it
up
to
par!
I
suggest
implementing
it
in
a
huge
way
throughout
your
program!
How
To
Use
The
Static
Stripping
Method!
The
first
step
is
to
complete(
reach
failure
)
a
regular
set
of
a
certain
exercise,
preferably
one
that
isolates
a
certain
body part.
Following
this
you
are
to
strip
the
weight
you
are
using
by
20
percent,
lift
or
extend
the
weight
to
the
top
of
the
exercise
so
that
your
muscle
is
shortened
or
contracted
as
much
as
possible
and
to
hold
this
position
for
a
designated
time.
I
prefer
to
hold
it
for
30-70
seconds,
as
I
describe
in
my
article, 60
seconds
and
grow
man
grow.
The
ultimate
example
would
be
the
leg
extension!
This
is
one
of
the
best
exercises
for
isolating
and
creating
separation
between
all
four
heads
of
the
quadriceps.
I
see
so
many
athletes
pump
through
a
set
of
leg
extensions
while
their
time
spent
in
a
state
of
peak
contraction
is
minute,
if
at
all!
During
this
you
would
perform
a
set
of
6-15
controlled
repetitions,
each
of
which
hit
a
state
of
peak
contraction
for
a
minimum
of
one
second.
Once
you
reach
failure
you
would
drop
the
weight
by
20
percent. Lets
say
you
performed
12
strict
repetitions
with
a
150
pound
stack,
you
would
then
strip
it
to
120
pounds,
extend
your
legs
to
the
top
and
flex
your
quads
for
a
total
of
30-60
seconds.
During
which
the
blood
pump
will
be
so
severe
that
you
will
probably
have
to
bite
the
hell
out
of
your
towel
just
to
make
it
through!
Why
Strip?
I've
been
asked
before
why
strip,
why
not
just
have
someone
help
you
to
the
top
of
the
motion
and
attempt
to
hold
it
there
after
failure?
This
is
an
excellent
question,
and
I
actually
incorporate
plenty
of
static
contractions
without
strips,
but...as
far
as
creating
a
mind
muscle
connection
is
concerned
they
simply
cannot
compare.
For
one,
most
people
reach
mental
failure
before
real
failure
on
the
repetition
phase
because
they
are
not
sure
how
long
they
can
hold
the
weight
at
the
end
of
the
set.
Rather
than
risk
this,
we
separate
the
static
contraction
from
the
actual
set.
This
way
your
full
concentration
is
on
the
"
task
at
hand.
"
Secondly,
with
slightly
lighter
weight
you
can
contract
your
muscles
"
seemingly
"
twice
as
hard
as
you
would
normally
be
able
to.
All
this
adds
up
to
better
form,
a
stronger
mentality
and
most
importantly
the
stimulation
of
a
significantly
larger
portion
of
muscle
fibers!
Cables
and
Supersets
This
shocker
can
be
used
with
any
free
weight,
machine
or
cable
exercise.
I
usually
static
within
the
same
exercise.
If
I
am
performing
barbell
curls,
I
will
use
the
same
barbell
to
perform
the
static
contraction.
However,
lets
take
a
look
at
the
cable
for
a
moment.
While
free
weights
are
virtually
superior
to
them,
they
have
one
huge
feature
that
even
free
weights
cannot
match.
What
is
this
feature?
If
you
said
that
they
provide
continuous
tension
then
you
were
correct.
Lets
take
the
barbell
curl
for
example
and
compare
it
to
the
cable
curl.
At
the
top
of
a
barbell
curl
a
good
amount
of
the
pressure
on
your
biceps
can
be
released,
however
a
cable
doesn't
care
what
position
the
exercise
is
in,
it
will
continue
to
resist
you
with
just
as
much
fervency(
continuous
tension
).
Therefore,
if
you
used
static
contraction
while
using
cables,
they
would
continuously
pull
against
your
biceps,
even
while
you
were
motionless
at
the
top
range
of
motion.
What
I
propose,
is
to
combine
the
peak
contraction/shaping
qualities
of
the
cable
with
the
mass
advantages
of
free
weights.
In
other
words,
superset
barbell
curls
with
cable
curls
and
get
the
best
of
both
worlds!
This
will
build
the
shape
and
peak
of
the
muscle
in
an
unmatched
way!
Conclusion
Extreme blood pumps, uncanny separation and
freaky peaks! I ask you with all sincerity, what more can a bodybuilder want?
......... That's what I thought!
Jacob
Wilson
(
jwilson@abcbodybuilding.com
)
President
Abcbodybuilding
© ABC Bodybuilding Company. All rights reserved. Disclaimer
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