Shock Body Exercise Variations (Part 2)
February 2, 2010 by Shaun
Filed under The Fitness Bug
What! Shaun has even more shock body tips to get ripped?
Correct. The more varied exercises that you have at your disposal, the less likey you and your muscles will become victims of boredom.
But just a quick reminder to why you would be performing these type of exercises.
- To build muscle (real muscle)
- To maintain your ‘real muscles’
- To take your ‘real muscles’ to the next level
- To ease back into training after injury
All in combination to your current weightlifting routine.
And we continue…
100 Rep Sets
This involves performing 100 reps straight with a very light weight.
Light weights don’t give bulk. What’s the catch?
Well, you’ve probably been lifting heavy weights and increasing the weight even furthur while performing less reps per set. Which is great and is what I preach to many that want to bulk up effectively. But what the 100 rep set does is give your muscles a change of pace and help build up your endurance.
You perform 100 reps for each exercise that you do!
When you go back to performing heavy weights, you will now find that your muscles are a lot more responsive. You will be able to lift more and in turn, will give you faster gains.
MAGIC! You are now a certified magician.
Flex Hard, Hold Hard
Building the true ripped look
After you perform a set of whatever exercise you do, immediatly flex those same muscles, hold that position and count to 10. You basically treat this as ‘posing’ as an exercise.
By doing this, you will be making more muscular contractions, reach the areas that normal training may have missed and give your body the ‘icing on the cake’ rips.
Alternative
Do the reverse
- Flex your muscles first before doing the exercise.
- Tire them out (Pre-fatigue).
- Example: Flex your chest and triceps, then perform the push ups exercise.
This makes for a more challenging exercise. But if you manage to pull it off while performing the same amount of push ups that you would usually do, you will produce much better muscle building results.
Reduce Rest Time Between Sets
This is a pretty common thing to do, yet not many people have the balls to action this during their workouts. You basically cut down your rest periods over time, like so…
60, 45, 30, 15 to 0 seconds
At this point you will be performing your workouts at the level of the workout routine that has it all.
NOW THAT’S INTENSE!
But here are 2 styles of ‘resting between sets’ that you can do, which will without a doubt give you some real gains.
Style no.1
Exercise for examples sake -- chin ups
- Perform one set of chin ups to failure
- Wait a few seconds and perform another set
The first time you do this you will probably pull off 4-5 reps for your second set. But get real good at this and the gains will come.
Style no.2
Increase the number of reps on the first set and decrease the rest time for the second set. This is for all of you ‘hard nuts’ reading this. But if you feel you are man enough, then please.. go ahead. I’d love to hear about your run in with deaths door.
That’s enough of shock body for today, but stay tuned for tomorrows post. I might even give you a special part 3.
See you in the comments.
Incoming search terms:
- strong men (151)
- muscle flex (111)
- shock (39)
- flex muscle (39)
- flex muscles (31)
- kaslı vücut (27)
- strongmen (23)
- muscular bodies (21)
- muscle flexing (19)
- muscles flex (18)
Link to this page
I did the flexing part today. Not bad. Did feel it a bit more than just resting and I had no trouble tackling my next set…
Good stuff man. Did you try and max out your reps with less to no resting time too?
I do that anyway. I do supersets with 1 minute of rest between. I may go to 2 mins now because I’m doing really heavy weights (for me)…I wanted to tell you about that thing we were discussing the other day. What I really love seeing in workout programs is results in minimum time. But! It should be a given that the proper amount of effort is also put into it. We know by now that there’s no such thing as a miracle workout where you do little work and get great results. So, pretty much like that article you posted. Great results for hardgainers…Or something like that
Ah… It could be this one
http://www.stayfitbug.com/the-fitness-bug/hard-gainer-weightlifting-workout-routine/
I am for sure putting a heavy focus on the short routine/ minimum time. And I’m probably going to present a way ‘creatively’ to display the kind of intensity that is required for results in minimum time and how to keep that up. Starting intensity is do-able. Seeing it through to the end is a whole different ball game.
That’s a great truth if I ever heard one…A lot of people have all the best intentions to change their bodies and really work at the gym but few see it through…
Sure is. Many of the reasons why people quit it is because they are out of their comfort zone. That is not always an easy place to be. Especially when aspects of your comfort zone are constantly been thrown in your face. Hanging with friends, chilling out, drinking, smoking, partying. All of those are good things in their own way, but if you do to much of any one of those things… motivation is then lost. Which lead me to yesterdays motivational post.
Hi Shaun,
I’d like to share a method I use from time to time to mix up the intensity of my training. I’ll pick one exercise and a weight that I know I can do for about 8 – 10 reps. I’ll set a timer for six minutes and try to knock out as many reps as possible in the six minute frame, resting as little as possible. I’ll do this for all muscle groups for about two weeks, trying to increase the total number of reps completed in 6 minutes with each successive workout. I find this a great way to get a great pump, keep the heart rate up (since I’m not a big cardio fan), break through plateaus, and just add some variety and stimulation into my routines.
Oh yeah, that’s a method I use too. Or at least I used to in the earlier phases of my workouts. It’s great because it can be applied to all levels. You set a time frame and do your best. The “as little rest as possible” part is very important for burning fat while lifting weights, something a lot of people don’t do at the gym. I see guys resting for as much as five minutes between sets and I think to myself “Why waste all that time?”…
Hi Aaron
That’s one of the best suggestions I’ve had on here. I can imagine that, that method encourages discipline and increased performance as that sets a time limit in which to perform a number of reps. In fact that is great as a goal setting exercise… something which i talked about here
http://www.stayfitbug.com/the-fitness-bug/the-importance-of-goal-setting-when-working-out/
Either way, that sounds like a great method, which I myself will try and hopefully what others reading this post will try too.
If I do try it and it proves a great challenge, I will for sure use it in the upcoming product which I will deliver to all readers here in the next 2-3 months. And I will for sure put credit to your name if so.
Hi Bill
Aaron’s method looks like it’s a proven one, as you have tried it and can approve of it’s effectiveness. The little rest is important no doubt.
In regards to those guys that rest for five minutes or more, they are usually caught up in conversation, born chit chatters or are just not serious about building for results. That is one of the reasons i prefer local gyms with a community. Everyone there seems to have a common goal and are willing to help each other out when in the gym. I’ve noticed this in more than one gym too.
Thanks!
No problem.