Muscle Shocking Techniques part 1

Muscle Shocking Techniques

This article is all about muscle shocking techniques. These techniques will allow you to avoid or break your plateau and to shock your muscle into new growth.

Muscle Shocking Techniques 1: Drop Sets

Here how it works: let’s say you performed a set of 10 reps of standing dumbbell curls using a 40 lbs weight before achieving failure. Now, without resting, grab some lighter dumbbells (30 lbs for example) and keep going for more reps (let’s say 12 here) until you fail again. Then, reduce the weight…and so on. Drop sets can be performed using dumbbells, barbells or machines (allow a quicker weight reduction). Also, a drop set can be wide (large weight decrease) or tight (small weight decrease).

Muscle Shocking Techniques 2: Supersets

Supersets are essentially two exercises performed with no rest in between. Now, there are two basic kinds of supersets; same-muscle supersets and antagonistic supersets (2 different muscles).

Examples:

Same-muscle supersets (biceps): a set of standing dumbbell curls followed by a set of hammer curls.

Antagonistic superset: a set of bench press (chest) followed by a set of pull ups (back).

Please note: Supersets and drop sets can also be combined (drop superset). Click here to learn more about supersets.

Muscle Shocking Techniques 3: Tri-Sets

Tri-sets are a variation to the supersets (3 exercises instead of 2). Then you have quadruple sets (4 exercises). Eventually giant-sets.

Muscle Shocking Techniques 4: German Volume Training

The goal here is simple, instead of doing 3-4 exercises per large body part, you do just one. And, you do it for 10 sets of 10 reps using exactly the same weight and rest interval (usually between 60 and 90 seconds). For smaller body parts like triceps and biceps, you can do 3 sets of 10-20 reps.

Example (chest): dumbbell bench press 10 sets of 10 reps using 100 lb dumbbells and 60 seconds rest between sets.

Muscle Shocking Techniques 5: Multi-Grip Training

The idea here is to perform different exercises for the same muscle, each with different grip (these are usually supersetted or trisetted). Here is a multi-grip tri-set routine you can perform for the biceps:

Trisetting: Barbell Curl (palms up)/Hammer Curl (palms facing each other) /Reverse barbell Curl (palms down) 3 sets of 8-12 reps each exercise.

Muscle Shocking Techniques 6: Multi-Angle Training

The idea here is to vary the angle of the joint instead of the hand grip (multi-grip training). Here is a multi-angle tri-set routine you can perform for the biceps:

Trisetting: seated Barbell Curl / preacher Curl/ incline dumbbell Curl 3 sets of 8-12 reps each exercise.

Muscle Shocking Techniques 7: Pre-Exhausting

This method is done by choosing two exercises for the same muscle. The first exercise is an isolation movement (target one single joint) while the second one is a compound movement (target more than one joint).

Example (triceps): a set of triceps extensions followed by a set of dips.

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