"Shock tactics"

[langerrox]

What are some methods you guys use to shock the muscle every now and then?? Whether it Be a nasty set of 20 rep squats, Negatives on chest day.

Just wanting some New ways to smash the muscles into over drive. Ive just come off a Power/Hypertrophy split which has help alot with strength, Been doing some strength training before that split. Will more than likely stick to some hypertrophy training for a while but keep lifting respectable weights

[thatwaslight]

drop sets with forced negatives are great

[olympia]

Heavy squats x 10 straight to leg press x 10 straight to DB lunges x 10 to leg extension x 10 stop to puke then rest a minute and repeat 3 times.

[Shutupandsquat]

Train tracks on leg press (10 reps 1 plate per side on the first set. 20 reps 2 plates per side on the next set etc.) 50-100 rep leg presses as well. I do supersets, drop sets, negatives all the time. A good on for pressing movements is power partials (or so I've found). Power partials are pretty much, when you can't push all the way up anymore on your own, you just power it up as much as you can every rep. You need a spotter there though to get the weight up for when you can't lift it at all.

[nate225]

10 sets of 10 on Leg Press or Hacks. Dunno if anyones lower back could take that on heavyish squats!

Strip sets with 10kg plates on the hack squat is fun too - getting between 50 - 70 reps per set.

Any high rep high volume thing for legs seems to do it!

[Dr Squat]

10 sets of 10 on incline barbell press is as hard as anything I have done.

Warm up and then start the first set with your max for 10 reps. Reduce the weight each set so that you get 10 reps on each set.

[nate225]

No points for guessing which region the 10x10 came from! :grin:

[Dr Squat]

No points for guessing which region the 10x10 came from! :grin:

I think he stole it from Dennis James lol...

[thatwaslight]

10 sets of 10 on incline barbell press is as hard as anything I have done.

Warm up and then start the first set with your max for 10 reps. Reduce the weight each set so that you get 10 reps on each set.

Strict one min rest bro?... Killer

[DinoTrainer]

What are some methods you guys use to shock the muscle every now and then?? Whether it Be a nasty set of 20 rep squats, Negatives on chest day.

Just wanting some New ways to smash the muscles into over drive. Ive just come off a Power/Hypertrophy split which has help alot with strength, Been doing some strength training before that split. Will more than likely stick to some hypertrophy training for a while but keep lifting respectable weights

Try Mike Mentzer Hit exercise.

He only warm up 3 set, low, medium and heavy in the beginning.

Then 2 sets of heavy lifts for each exercise. Or supersets, such as leg press then followed by lying leg curl. He does 2 sets of heavy lift and slow lifts.

His workout finish under 45 mins.

[Dr Squat]

10 sets of 10 on incline barbell press is as hard as anything I have done.

Warm up and then start the first set with your max for 10 reps. Reduce the weight each set so that you get 10 reps on each set.

Strict one min rest bro?... Killer

No bro. I started on 140 kg so the rest periods were a bit longer.

[HarryB]

Pre exhaust supersets... I find super high volume stuff is a killer but less of a muscle builder and more of an exercise in endurance.

Forced negatives and static holds as well just for something different.

[Kracka]

Arnold's shock tactics:

Arnold used to load up the car with a squat rack and weights and food and beer and chicks, and drive off into the woods.

Then him and his buddy would do 100 sets of squats, the chicks would cook, the boys would get drunk, then theyd bang the broads and go home.

Good life that.

[nate225]

Arnold's shock tactics:

Arnold used to load up the car with a squat rack and weights and food and beer and chicks, and drive off into the woods.

Then him and his buddy would do 100 sets of squats, the chicks would cook, the boys would get drunk, then theyd bang the broads and go home.

Good life that.

Ummmmmm........ :^o

1) He must have had a really big car....maybe a people mover, more likely a Combivan in the 70's though, to fit a squat rack and all those plates, and the food, beer & chicks of course....

2) 100 sets of squats in the woods, sounds a bit paganish to me, did they morris dance afterwards - that could've shocked the muscles....

3) The chicks cooked on what? Hang on, maybe next to the squat rack and plates and chicks and food and beer, they put a BBQ as well.....must have been a huge car, maybe a truck or something.....

4) Arnold and his "buddy" got drunk..... that I can believe.

5) Someone managed to "bang the broads" after 100 sets of squats..... ummmmm, I've done 10 sets of squats and the only banging was my brain thumping inside my skull. Arnold and his "buddy" are legends, they must have honourary degrees from the University of Manhaws! :grin:

Back to reality gentlemen! TGIF

[Grover]

Arnold's shock tactics:

Arnold used to load up the car with a squat rack and weights and food and beer, and drive off into the woods.

Then him and his buddy would do 100 sets of squats, the boys would get drunk, then theyd bang the boys and go home.

Good life that.

fixed to suit the new version of Pro's been reading about

[Specter]

Arnold's shock tactics:

Arnold used to load up the car with a household staff member and weights and food and beer, and drive off into the woods.

Then him and his buddy would do 100 sets of squats, the boys would get drunk, then theyd bang the staff member and go home.

Good life that.

fixed to suit the new version of Pro's been reading about

Just another theory based on recent news events... :pfft:

[Grover]

Better find out which woods those are and avoid them

Wonder if he used the same line on the house keeper

"I'll be back!"

[Kracka]

So you guys think I made this story up of Arnold going into the woods?

Here is an excerpt from his auto-birography "Education of a Bodybuilder".

"Arnold, I asked myself over and over, "What can you do to be special and different?"I finally arrived at the idea of shocking the muscles. If you do ten sets of bench presses or any other exercise regularly for a year, the muscles gradually get used to ten sets of bench pressesand the growth slows down.

So once a week I took a training partner and drove out into the country with the weights. We limited ourselves to one exercise for a particular body part. I remember for the first day we carried 250 pounds out into theforest and did squats for three hours straight. I began by doing twenty repetitions with 250 pounds; then my partner did whatever he could. Then it was my turn again. We ended up doingsomething like fifty-five sets of squats each. The last hour seemed endless. But it worked. Our thighs pumped up like balloons. That first day we gave our thigh muscles such a shock thatwe couldn't walk right for a week. We barely could crawl. Our legs had never experienced anything as tough as those fifty-five sets.

And each of us put something like an eighth or a quarter of an inch on our thighs; they just blew up, they had no chance to survive except to grow.We made it a regular thing. We brought girls out there to cook.We made a fire outdoors and turned the whole thing into a little contest. We worked hard but we had a good time.

After the muscle-shocking sessions we drank wine and beer and got drunk and carried on like the old-time weight lifters back in the 1800s or early 1900s. Sometimes it became pure insanity. We'd grab up the weights again, but we were weaker because of the beer, and the weights would fall back over our heads. Or we'd get them down on our chests and wouldn't be able to press them on up from there and someone would have to lift them off for us. It was a great time. We cooked shish kebab, sat around the fire, and made love.

We got into this trip that we were gladiators, male animals. We swam naked out in nature, had all this food, wine and women; we ate like animals and acted like animals.

We got off on it so much it became a weekly routine eating fresh meat and drinking wine and exercising. It's important that you like what you do, and we loved it. Wehad fun, but we also did astonishing workouts. We did tortuous workouts in the fresh air. We challenged each other. We experienced a lot of pain. We'd be in the middle of a squat and just cramp up. We'd roll on the ground and try to massage it out.

That was the first time I knew pain could become pleasure. We were benefiting from pain. We were breaking through the pain barrier and shocking the muscle. We looked at this pain as a positivething, because we grew.

It was a fantastic feeling to gain size from pain. All of a suddenI was looking forward to it as something pleasurable. The whole idea of pain became a pleasure trip. I couldn't tell anybody aboutit then, because I knew they would say I was a weirdo, a ma-sochist. Which wasn't true, I had just converted the pain into pleasure not for its own sake but because it meant growing. We bragged to each other about how much it hurt.

Every weekend we would do the same thing, with benchpresses, rowing, or fives, bombing our bodies, giving them something different from the usual everyday routine. The theory was this: surprise the body. Don't always do what it expects. Thiswas a new way of promoting muscle growth. I saw it having amazing results on me and 1 started to preach this as a methodf or bodybuilding".

[Android]

Try 2-4 weeks away from the gym, big shock for the muscles coming back!

In linevwith that Arnie story I remember muscle mags in the early nineties talking about hitting a muscle group for a whole day to shock new growth. Wasn't 50 sets tho more like curls every hour on the hour, tried it but couldn't workout shoulders, back, or chest for a week afterwards so seemed too much trade-off...and so I remained small :shock:

[Dr Squat]

So you guys think I made this story up of Arnold going into the woods?

Must be true if Arnold said so. He's never told lies.

[Kracka]

So you guys think I made this story up of Arnold going into the woods?

Must be true if Arnold said so. He's never told lies.

Maria know all about Arnies lies...he even made a movie about it: "True Lies " lol

[olympia]

Just seems a bit much. Id just do the sets in the shed instead of carting them all the way to the forest then get the mrs to cook tea on the stove and have some beers on the couch before slamming her in a big bed.

[gringo]

10 sets of 10 on Leg Press or Hacks. Dunno if anyones lower back could take that on heavyish squats!

Strip sets with 10kg plates on the hack squat is fun too - getting between 50 - 70 reps per set.

Any high rep high volume thing for legs seems to do it!

Ill prob cop shit for this but if you get sore back from squatting a weight you can do for 10 reps you should either adjust your squat style or strengthen your lower back

[nate225]

10 sets of 10 on Leg Press or Hacks. Dunno if anyones lower back could take that on heavyish squats!

Strip sets with 10kg plates on the hack squat is fun too - getting between 50 - 70 reps per set.

Any high rep high volume thing for legs seems to do it!

Ill prob cop shit for this but if you get sore back from squatting a weight you can do for 10 reps you should either adjust your squat style or strengthen your lower back

¿Es usted habla Inglés..

Ten sets of ten.... I can (comfortably) do 200 for 10 reps, but try doing 10 sets....ummmmm sore lower back! :grin:

[gringo]

Would NATE like a box of tissues.

Not everyone gets a sore back even doing 10 sets.

Lifting a weight you can only get a couple of reps is different story.