Shock Body Exercise Variations (Part 3)

March 21, 2014 by  
Filed under The Fitness Bug

Well, I did promise you all a part 3, and both of the techniques I am about to describe will shock your body for sure. However, you are going to have to wait until part 4 until I show you the real body shockers. All good things come to those who wait. Muahahahaaaa 😉

And now for the body shockers.

Drop Sets

What is a drop set?

The formula

1. Start with (X amount) of weight

2. Perform as many reps as you can (Till failure)

3. Strip off some of the weight, then perform another set (Till failure)

4. Continue until your muscle dies… literally

‘Damn Shaun, that looks painful’

Well, that’s the whole point. It’s supposed to be painful… and it is!

I do have to warn you though, if you don’t have the mental or physical strength to perform the above, then this exercise WILL send you crying home to mommy. If you are up for the challenge, then make sure you find yourself a spotter before even trying to attempt this.

Here are some exercises which I have performed using drop sets.

  • Bench Press
  • Squats
  • Leg Extensions
  • Leg Curls
  • Bicep Curls
  • Tricep Extensions
  • Dips

Forced Reps

This is basically the principal that I have been preaching to everyone who asks the question,

‘How can I build muscle faster’

We all know there is no quick magic solution and for the most part your routines will consist of a lot of trial and error. But if you use the following technique, a few months from now you will find yourself in the ‘awesome gains’ territory.

What you need

  • A spotter
  • Supreme dedication

How to force rep

Exercise for examples sake: bench press

  • You can lift 100kg at 6 reps to failure
  • Get your spotter ready and push that to 8-10 reps to failure.
  • If you are able to manage that, then it’s time to increase the weight a little. Lets say 110kg
  • You’ll probably manage to lift 6-8 reps at this weight (Still using your spotter)
  • Now if you manage to keep this up, you may soon find that you are able to lift up to 125kg at 6 reps.

At this point you would have achieved the goal of the forced rep. Which is to increase your strength AND to be able to lift heavier weights quicker… WITHOUT a spotter. But more importantly you will no longer be asking the question,

‘How can I build muscle faster’

Because you will already be on your way to doing so.

See you in the comments.

Related Posts Plugin for WordPress, Blogger...
Be Sociable, Share!
Copy the code below to your web site.
x 

Speak Your Mind

Tell us what you're thinking...
and oh, if you want a pic to show with your comment, go get a gravatar!