Muscle Shocking Techniques 8: Post- Exhaustion

The opposite of pre-exhaustion.

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

Muscle Shocking Techniques 9: 21's

Here how it works (bicep curl as example): you would start by doing 7 reps from the starting position to half way up of the movement followed by 7 reps from half way up to the top of the movement, and then 7 full reps.

Muscle Shocking Techniques 10: Rest-Pause Training

Here how it works: after completing a set of 8-12 reps, rest 10-20 seconds to recover, and then try to go for more reps. After you complete as many reps as you can to failure, you will take another 10-20 second rest and try to go for more reps once again…and so on (until you reach absolute failure). Another rest-pause training practice is to perform a heavy rep, then take 10-20 second to recover before doing the next one…and so on. Using this technique will allow you to handle much heavier weight in every reps resulting in more muscle mass gaining.

Muscle Shocking Techniques 11: Cheating

Cheating is usually done at the end of a set when you can't do any more reps with good form. The idea here is to use a bit of body swing or momentum to help get the weight past the sticking point. Cheating can be sometimes effective. However, it could easily lead to injury if misused.

Muscle Shocking Techniques 12: Negatives Reps

The goal here is to focus on the negative part of a particular movement.

Muscle Shocking Techniques 13: Partial Reps

The goal here is to move the weight through a partial range of motion instead of a full one (This allows much more weight to be used). You can perform a complete set of partials, or just squeeze out few reps at the end of a normal set to extend it.

Muscle Shocking Techniques 14: Forced Reps

Forced reps are employed by having a training partner assist you with a final rep that would otherwise be impossible to achieve on your own.

Other Muscle Shocking Techniques/Ideas:

Increasing Your Training Volume:

The goal here is to perform more exercises, sets or reps than you usually do in your routine.

Resting Less Between Sets:

The goal here is to get the same routine done in less time (your routine will be harder to perform).

Use Heavy And Light Training Days:

On heavy days, use heavier weights and fewer reps. On light days, use lighter weights and more reps.

Perform More Exercises And Fewer Sets Of Each:

Example: Instead of performing 4 exercises with 3 sets each (12 sets in total). Try to go for 6 exercises with 2 sets each (still achieving the same total volume 12 sets).

Perform Fewer Exercises And More Sets Of Each:

Example: Instead of performing 4 exercises with 3 sets each (12 sets in total). Try to go for 2 exercises with 6 sets each (still achieving the same total volume 12 sets).

Please note: these are not the only ones by any means. The idea here is to be creative, and to find new ways to spice up your workout routine so you can maximize your result. However, caution has to be exercised when using these muscle shocking techniques, as the misuse can usually translate to overtraining, and eventually injuries.

Please help us serve you better: feel free to contact us here if you have any thoughts, questions, information, requests, or recommendations about muscle shocking techniques.

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