+ 6 Muscle shocking techniques. Need everyone in here
So I've been thinking a lot about this lately after a member made a post about how he worked out with a trainer at the gym one day. And he put him through a totally different type of bicep workout that he would have never thought of. A lot of time we kinda get tunnel vision and don't think of these simple techniques and different ways of doing things that can really help us over come platueus, and just shock the muscles in away they haven't felt before. For example this guy is doing my cutting diet and he gave me a routine that he felt would work with the amount of cAlories I was taking in. And for biceps my last exercise he instructed me to go to the cable machine, grab a straight bar and pick enough weight that you can only do 4 reps and fail and the drop the weight again and repeat all the way to the bottom. And like all of you I have done drop sets before but it's never like this. Usually higher reps with lighter weights, but by doing it this way you get the benefit of lifting really heavy, but it also adds up to probably 24 reps as I only needed to drop off 10lbs each time. So it's simple, and so effective and I couldn't help but think, why didn't I think of that?
I have some of my own techniques I use and I'm sure you guys do to and that's what I want you guys to post. Then we can take what we hear from each other and apply it in the gym. I believe the original post was by winning? Advanced member, but he said it best, we sometimes feel like we know everything about working out. So let's here the different techniques you guys use to really shock your muscles, I wanna hear the unique creative things you do, not that for chest you do 4 sets of incline, them 4 of decline etc. I wanna hear things like supersetting incline bench with incline flys and creative stuff like they that, that isn't typical.
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rest pause and rep pause are great techniques, you're hitting near maximal weights so you get bigger and stronger pretty quick
try this on bench for example (kind of DC training style):
load up a weight you'd normally get 6-8 reps with, take that to failure...pause, take a few deep breaths and maybe about 15 seconds, you continue the set and repeat again for a total of 3 segments
if you hit 8 on your first, you'll probably hit 4-5 on the second and maybe 2-3 on the third
OR
load up your 1RM or near it, hit 1-2 rep and repeat after resting, do this 6-10x, after 2-3 "sets" like that, you'll probably have to reduce the weight a little bit which is fine, you're still operating at your current max weight
I like to go submaximal, using a weight I can maybe get 2-3 reps and go 8-10 rounds so depending on how I'm feeling that day, I'll get anywhere between 15-30 reps total at near max weights
both of these variations will have you SORE for days, you can adapt these for almost any body parts but use your judgement on safety and use these techniques sparingly...do NOT try to do an entire workout day using max weights like that, and make sure you've got competent spotters
Ya rest pause is something I really like along with partials and going beyond failure with a spot. I like the first idea, shoot for 8, I'm gonna have to be just shy of failure to get 4-4 15 seconds failure. Then just by automatically I'll l fail on that set and the last.
I've done the 1rm thing you're taking about, more like 3rm for 10 sets, definitely come away sore after that then I later read that 3x10 vs 10x3 resulted in the same amount of stimulation of the muscle. I find that kinda hard to believe just because I know sets of 10 set one type of hypertrophy primarily in motion where as sets of 2-3 elicit a different type of hypertrophy, so idk how they came up with that. Anyways I definitely think it will stimulate a muscle that's been in a rut and needs a shock switching to sets of 1-3 for 10 will do the trick. But to avoid injury for the majority of the time km gonna stick with 3x10.
If you want to really shock the biceps, try BFR with intraset stretching whilst on a NOX supplement or cialis or something like that
Tips for BFR:
- Aim for 70% tightness, don't peel off at first sign of tingles/numbness, give it a minute as it might just be the cells starting to swell - usually takes a few goes to really learn what works for you. Knee wraps can work if you dont have straps or tourniquet that maintains the squeeze but is also elastic
- Place above bicep/tricep, but below armpit
- 4 sets of 50% usual weight for a hypertrophy workout
- Do 30 reps, drop weight if need be t ensure you hit the 30
- No need for perfect form or 100% ROM, but ensure a good fast squeeze at peak contraction
- Fast reps are good but do not lose control on the eccentric, you must maintain tension the whole time
- 30 seconds rest only to stretch, see below, the rest is the stretch, no excuses or cheating
- When it feels like your arms are bursting, well... although I feel sorry for you, you're on the right track!
Tips for intra set stretching:
- For biceps, a light weight like 10kg dumbbells in each hand, while sitting on an incline bench should keep the tension tight enough to stretch the biceps
- Aim for 30 second stretches - these are important
- Stretch for a full 30 seconds, then no rest, just hit the next set of curls immediately
This method induces hypertrophy and hyperplasia
Stay with the golden rule: Time under tension, no matter what if you keep lifting heavier month by month year by year it ll get bigger then someone who thinks staying around some weight or trying to keep shocking doing different exercises.
Shock bicepts by curling an empty bar but work your way up to 100 reps. Get to 100, then go for 200!
Don't think I would be able to do it. I think I would get too bored after about the 50th rep or so.
...but I get it bro. I get bored working bicepts period. That's why I like the challenges I described. Other than that I don't really do direct bi work.
Maybe so. Point is, it'll wake up bicepts that have hit a wall. Also work your way up to 50 pull/chin ups (change grip). I do ten at a time, 15-20 sec break in between. Get there then hold a 10 lb med ball with your feet and get to 50 all over again. These are just a couple techniques ive used to break bicept plateaus.
That's kinda like rest pause, your chin up technique. I do a lot of rest pause, partials, and forced reps these days. Kinda following the mentzer and Dorian principles but mentzer was all About only 1 set, Dorian sometimes did 2 and then when warm would sometimes only do 1. I do something like 1 set 1 shy of failure so it's still a working set, 1 set to failure, last set to all out failure and beyond. When I fail I'll wait a few seconds and see if I can get another one or 2, rest snothef fea seconds and try for another one, or depending on the type f exercise when I fail I'll do a few slow negatives or static holds, or some partial reps. Usually my first exercise is my bbiggest compound movement, incline barbell, military press, barbell row, squat, barbell curl, dips or closegrip bench so I'll do 3-4 sets of that exercise, then if it's chest day go into like flat bench or dumber and do just 2 sets, 1 shy of failure and one to all out failure, same style for flys, and then dips I'll do 2-3 sets to failure. Since lifting like this muscles are trashed for days after. Way. More so then when I'd do like 4 exercises 4 sets each varying rep ranges not pushing to all out 100% failure. And every week I push for 5 more pounds. Progressie overload is key plus the big cals.
Hey guys. Well to be honest I feel the term shocking the muscle is a little bit of a term that shouldn't be used anymore. As we all know the meaning of shock is actually and emotional reaction. A muscle contracts and relaxes that's it. The reason why we seem to plateau is more of a lack of mental stimulation when we get further into a specific routine we become a little bored with it and no longer attack it with the same enthusiasm as opposed to when it's new and fresh. The main reason for the soreness after changing the routine is the increase in intensity, volume and time under tension. As you outlined above you did more reps with heavier weight! So that indicated a higher degree of stimulation in a different manner. As we train our bodies become accustomed to the stresses we place on it. If we back off and don't increase the intensity, weight or reps. Or just totally throw it in its head and change dramatically then our bodies will become accustomed to the stresses we continually apply to it. That's where periodisation comes in handy as it is constantly changing the types of stimulus being applied to the muscle as well as the Central Nervous System along with neural drive for muscle fibre recruitment conducting each and every rep of every exercise. Well that's my 2 cents worth anyway. I'm not trying to put anyone down that still uses that term as we all know what each and every person means. It's the same as the term confusing the muscle. I spoke about that term years ago. Again that's a term of a mental state. Could you imagine if you happened to confuse your muscles as your walking down the street? That would be hilarious. Just think about it for a moment guys and girls muscle responds to loads placed on it pure and simple.
If only there were such a thing as "shocking the muscles".
Two weeks ago done 6 hours sesion arms/shoulders 30min on 30mins off.
3x 16 rear delts
3x 12 side delts
3x 12 front delts
3x 16 biceps curls
3x 16 hammer curls
3x 16 triceps rope extenctions
3x 16 skull crush
Short rest periods, light weight and keep boold in the muscule for 6hours. Male brake was simple fat free jogurt mixed with simple carbs.
Definantly shocked muscules.
I love to get the most blood I can in my muscles while I workout. I go for the pump rather then the weight! Its about controlling the weight and squeezeeeeeeee.
For example
Leg day I start with Leg Extensions!
I'll do with medium weight (heavy to where I can control it through the whole movement)
20 reps
10 second rest
18 reps
10 second rest
15 reps
10 second rest
12 reps
10 second rest
10 reps
2 negatives with someone pushing it down
Done with ONE set.
I do this 5 times at least.
When i go up i make it last 3 seconds and squeeze for 3 more. Simply controling the weight through both ends of the movement.Between my 10 seconds I try and stretch really quick to help with the blood flow or even better when you shredding is posing and flexing those quads.
One example of many that I do to keep my workouts really intense! Keep my muscles guessing and most important making gains.
Seated db curls straight into shoulder press exploding up when you're at the top of the curl, then slowly return the dbs to your side. Do reps of those and see if your traps down to your forearms don't want to fall the fk off!
Deadlifts with a shrug at the top and hold...obviously not your 1rm
Flat bb bench, rep till you're gassed, rack it...calves on end of bench, pull chest to bar till gassed...feet on the floor back to pressing then back to pulling chest to bar...no stopping till you cant go on...enjoy the pain hahaha!
Standing db flys...dbs at your side supinated grip then bring them up elbows slightly bent to sternum height
Reverse grip bench..flat, incline and decline
Db presses rep till you drop them then straight into db rows...don't stop set after set...this pumps you up like fkn crazy!
Bus drivers...while standing grab 1 or 2 45's..hold them 9 and 3 out in front of you and start steering that fkn wheel left to right...don't fkn stop! Enjoy that pain
Db tri extensions behind the head...keep exchanging hands going till you guessed it...you want to cry like a wee fkn baby
Chains chains and more chains! Bench squats and deads...
Incline db flys straight into dbs pressed together presses...yessir
a couple of things i do:
For chest: incline db presses supersetted with flat db fly-presses. That way i get practically all aspects of my chest firing, and a good stretch. My upper chest is a weakpoint, and this has worked well.
For biceps: Heavy alternating db curls 5-8 reps, focus on supinating all the way. supersetted with seated incline db curls, with an offset grip (holding closest to the outer part of the db). These are pretty light, like 15lbs or less for 10-15 reps. Focus on supination, hold at peak contraction and a slower negative. The mix of heavy + light with squeeze gets my biceps pumped like nothing else.
For back: Another "superset" on the pulley row. typically 8-10 reps each. The first movement is holding on the lower end of a V-bar and pulling to my chest to activate rhomboids, traps and just general upper back. Then "supersetting" by holding on the top end of the V-grip, leaning over a bit, and pulling to my lower abdomen. This gets my lats, especially lower lats, really firing, and have a complete backpump after these. The motion is always controlled, excentric always slower (ca 2 sec) and a short hold on the peak contraction.
I don't think you will be dissapointed
Okay never mind I see down the thread was bombed by a troll guess can post a new one
Wanted to drop back in here mag in get some new fresh workouts members are doing how about u mag
KorlicIdk about any special shocking routines, high intensity and high effort was all I ever needed.
Aight donr judge this routine just did it kinda rushed something came
Up had to leave okay here
Barbell 135 lbs
Shrugs rear 20 reps
then front 13reps
Set 1
Then right into lateral raise
15lbs 35 reps
20lbs 8 reps
Done
Then dips
Reps 40 with 20lbs on waist
Then I did again at top I can fix it up better just n a rush what do u think I should add drop or fix up
Is this your full shoulder workout? I personally would do dips just cause I do an arm day the day after shoulder day so I want my tris to be as fresh as possible. What I do is usually pick 1 or 2 exercises to eithe do drop sets of supersets. Last week I did
Smith machine seated overhead press 15 15 12 10 8 8
Seated later Lateral raises 4x12-15 then drop set for another 8 reps after each set
Front straight bar cable raises 4x-10-12
Seated rear delt cable fly 4x-10-12
Superset with bent over db raises 4x6-8
Rear barbell shrug 3x8-12 long squeeze at top superset with front bb shrug3x8-10 5 second hold at top.
My shoulders are all fucked up so I don't go heavy with them but they grow fast on this type of routine.
That's not my regular routine but I want to start mixing it up so I like your ideas not to mention trying to kill my triceps so they can grow
Well keep it coming bro, I'm always looking for new things to try. Ill keep putting shit up on here when i think of stuff.
I know its not different but I was doing for 15lbs standing lateral raise 100reps then held weights rested 60seconds then bent over lateral raise till failure obviously cause I was tired was just 20reps don't know if that's proper but its been working for my shoulders and traps I forgot mention I do shrugs with 40lbs
I like it. For traps the other day I was doing barbell shrugs behind he back with a nice 2-3 second squeeze at the top superset with front barbell shrugs with like a 5 second squeeze at the top. My traps have been blowing up.
I use to do those as well but I felt that I was not benefiting from it. I guess my body got use to it think I will put it back in routine I'll try it tomorrow morning. And I will do it with my shoulders and traps super set with it.
If you don't wanna superset then I've noticed my traps growing much faster with these long holds at the top and sqeezing. Like 5 second hold.
Found it lol
21 for arms
Pre exhaust for amazing growth (certain body parts) such incline flys followed by incline dumbbell press
Timed squats- choose a lighter weight and keep squatting, only stopping to breath. Even 135lb squat after two minutes is fucking heavy
Stance or grip changers- use a different grip until failure then 10secs then change it again. So incline db press, do normal with elbows flaring out go to failure, rest 10secs, then being elbows in a little, failure, rest then go neutral grip
good shit right here, and i love 21s. Like you ideas with the different grip widths on pressing moments too. I actually did some pre exhausting recently on my chest day. Ive had problems with my triceps getting fatigued before my pecs so what I did was start with 5 sets of cable flys as my first exercise of the day, that way I isolated my pecs and burned them out. Then moved on to bench and they would be fried before my arms gave out.
Anon21s are great they work out each part of the bicep. I usually use 20lb one each side and after 4 or 5 sets it becomes insane and almost impossible
Darius-II don't understand. Unless you can bench 200+ and deadlift 300+ kg, what's the point of advanced techniques? It won't help you lift more, grow more than good ol' progressive overload. Everything else is just time wasting in my opinion.
Wow lol. You got a lot of learning to do. And that's why you just made a post about not coming off gear ever cause you don't know how to train so you wanna stay on gear forever to make up for your lack of knowledge and intensity.
Wow! - You really believe that? So because I can bench over 200kgs, advanced techniques are appropriate, but my training partner that's on about 160kgs all the drop sets / super sets we do are wasted on him.
Darius-IObviously. Anything would work of course, but it's senseless, why do something that's not the most optimal thing. At 160kg a steroid user should be able to increase his bench easily, no need for advanced techniques.
Quote 1 "It's senseless".
Quote 2 (below) "Unless you can bench x I don't care what you think". (For that comment your karma goes into the negative)
Think that's a good work to endear yourself to the community? Wind in the attitude, you're very confrontational.
It's about time for you to go back to bb.com where they believe if you do more then 9 sets for biceps your overtraining and won't grow. Over here on eroids we know how to train and train hard. Not do 3 sets of this 3 of that and 3 of that and call it a day.
Darius-IIf you don't bench 200 and deadlift 300 I don't care what you have to say.
Do not even bother trying to talk here like this boy....... 84kg bodyweight and a mouth like a shit bin!..... GET THE FUCK OFF MY BOARD.
Hey Viking when you get a chance is there anyway you can delete all the bullshit? I wanted this thread so we can keep addinf to it when we come across new ideas and now this idiot messed it all up.
Good call - be good to get this cleaned up as there's decent material in here between this twat's verbal diarrhoea.
PM Viking.
He'll only listen to your ban if you can bench 300kgs and squat 500kgs
Oh this made me laugh.
LOL!!
Lmfao u are such a tool let's see this amazing incredible physic u have at 185 pounds and no way in hell u can bench 200kg (440 lbs) and deadlift 300kg (700lbs) so we don't care what u got to say. U are nothing but a young punk that knows shit but thanks u know it all neg one
Darius-IOkay, mr fatcep.
Lol that the best u can do what are 17 or 18 no way your 24. U sound simply ridiculous if u was that strong u would be a world class powerlifter at 186 pounds. All u are is full of b.s..coming on here acting like u know everything go train back seven days a week lmao. Love that comment u made
Darius-II never said I could bench 200. And because I can't do it I don't do dumb stuff like supersets etc.
Dude, why waste time. If a man is on steroids he can train twice daily. Don't be a woman, lift big, eat right and you will lose your fatcep, be strong and have a good physique.
Dude get the fuck off my post. I didn't post this for conversation with your dumbass, I posts it so we could gather all the diffent unique things we each do in the gym so we all have new things to try. So you have nothin to add so stop. Your right, this stuff is pointless for you. At 130lbs bro all you need is progressive overload and food. Go look at starting strength by mark rippetoe These protocols are for guys like is who have been doing this for a while and want to promote the maxium amount of growth possible, and this is the best way to do it. Not progressive overload. I knkw your from bodybuilding.com cause that's all they preach and 90% of them are under 180lbs. So go back, your info is worthless here. And FYI, you can sure as hell plateeu in size on cycle if you stick to the same thing for to long. If you go on cycle and do say first flat bench then incline then flys and only focus on getting stronger you will get bigger for a few weekS, but after that you'll stop casuse your muscles will get used to it. You'll get stronger, but that's due to the effeicncy of your CNS, it has nothing to so with muscle growth. In order to keep growing at a fast rate you must train smart and never get to the point where your muscles get used to something. Now stop clogging up my post.
This was a good thread until this kid decided to "enlighten" everyone. Ask a mod to clean it up for you Iron.
Just remembered, you can't deadlift 300kgs so your opinion doesn't matter apparently......
Lol I guess my opinion will never matter because I have an L4-5 annular tear in my back an will never be able to go heavy on deads again. Despite the fact that I will never deadlift 700lbs or bench 440lbs I will still become a monster. But it won't matter, my opinion will still be invalid because I'm not powerlifter strong lol.