These unconventional mass-building techniques will help you get past growth plateaus fast and keep your hypertrophy training productive and exciting.
If you're looking for a good way to target your chest either for getting the "pump" for muscle development or for rehabbing a pec injury, this alternating-set combination is a great way to accomplish it.
This method is going to add in antagonistic training to the mechanical drop set concept, which will help you get more reps on each exercise and maximize training volume.
This is a very powerful method for increasing "lockout" strength and power in the chin-up as you come to the top of the movement.
This technique allows you to really dig into the upper chest very effectively by dynamically changing body position and angle during the bench press exercise.
This is a non-stop "mechanical drop set" of chin-ups, targeting your biceps...and it will set your bicep growth on FIRE by pushing the muscles to the limit.
This ROM method addresses change in muscle strength in the row exercise by decreasing the range of motion instead of decreasing the weight so that you can work your back effectively for muscle growth in every part of the rowing movement.
For this technique, you're going to load a bodyweight exercise while also changing both resistance and range of motion while you're doing a drop set. This will massively overload the muscles of the upper back.
Everybody has (and wants to fix) stubborn, hard-to-develop bodyparts. For me, it's shoulders, calves and biceps. For you, it may be chest and triceps or perhaps hamstrings and quadriceps. No matter what the bodypart, the solution to it remains the same: specialization.
The idea for this new version of Daily Specialization Training came to me as I was re-reading the famous story of Milo of Croton in ancient Greece, who lifted a calf every day until that calf grew into a bull. This is an elegant example of the power of long-term, progressive resistance.
If you have a hard time feeling your chest working or developing your chest in general, this unique giant set is going to be exactly what you need to fix it...3 "normal" exercises done in a very abnomal way.
The In-Set Superset method combines two exercises into one non-stop set, alternating reps of each. For this, you'll hit two chest exercises without taking tension off the chest to get massive time-under-tension for growth.
This is a fantastically simple technique for hammering your chest for increased muscle growth. If you have a tough time building your chest, this is a technique you will absolutely want to use.
The triceps thrive on heavy pressing. This pre-exhaust method uses a simple change in pressing style in the middle of the set to generate a strong mass-building response on the triceps.
This technique will allow you to push your quads to the limit, using a lever-based Front Squat setup. This setup puts the load on the quads so you don't fail because of core or upper back strength on the Front Squat.
This two-part method alternates between bicep-focused chin-ups and a regular, light barbell curl. The combination is done in a countdown fashion, which "front loads" the workload on the biceps...then squeezing out as much from your biceps as possible on the way down.
This method is going to blow up your triceps FAST. It uses changes in body position to perform a mechanical drop set, moving to progressively easier versions of the exercise over an extended set.
This simple drop set method uses changes in range of motion instead of weight to maximize growth stimulation on the triceps, targeting all major muscle fiber types in one extended set.
You can't build mass in your chest if you can't feel your chest working. This method uses selective loading on specifc parts of your hand to maximize pec contraction while benching.
If you have a hard time building your upper chest, this simple 3-step method is going to allow you to maximize the growth stimulation you get from every set by working from the least stable to the most stable versions of the Incline Press.
It's like the 12 Days of Christmas with AWESOME training instead of birds...
Flying in the face of conventional wisdom, he’s known around the world as the "Mad Scientist of Muscle” for a reason.
An expert in kinesiology, physiology and anatomy, Nick helps people just like YOU create the body you want, especially when nothing else seems to do the trick.
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