| What Are Supersets?
A superset is the alternating back and forth between two (or more) exercises until the prescribed number of sets is complete, usually with no rest between exercises. There are various types of supersets, however.
Find more definitions in our glossary.
Phase 3 is for testing the boundaries of strength built up in Phases 1 and 2.
I know that everyone responds best to different amounts of sets and workloads, so I will assume those beginning this system have already found their ideal amounts.
To say you know exactly how many sets another person needs means you are already wrong. You should listen to your own body for the answer to that question, because it will tell you best - everytime.
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I personally do know that if you work out with the necessary intensity for big gains, you won't be able to do too many sets.
Having said this, I will now describe some tactics that improved my results from phase 1 of Double-Shock. Keep in mind that the first day of Phase 1 (Monday) is for the extremely heavy and ruthless workout, and the second day of training for the bodyparts will be lighter but higher reps in the 6-15 range.
On the first day of the split, begin it with chest instead of shoulders so you can hit it fresh and strong.
I love using tactics that enable me to attack a weight that is almost too much. This can be accomplished several ways. Partials have worked for me best along with some negatives (pure) where the lowering is done only using a crushing weight.
On week 1, warm up first and then do negatives as your first exercise. I would recommend doing them on an incline because it is a less stressful angle on your rotator cuff, and it makes your pecs sit higher on your chest.
On week 2, warm up and then start with partials as your first exercise. These would be safer to do on a flat bench than the negatives.
Load up a weight on the bar that you cannot cleanly press for one rep. Take the weight down to a point (it won't be all the way down, but don't worry about it) where you can press it back up.
You should keep putting more weight on the bar until you can barely balance and press it in the first few inches. The immense bone crushing weight of this forces your chest into responding and teaches you how to handle that huge weight you formerly believed was impossible.
Be your own mental drill sergeant! To add hardness to your chest, do 2 drop sets immediately after your heaviest set of partials - for example, if you use 315 lbs for your partials, then right after your 315 set, have your spotter strip off a 45 off of each side of the bar.
| What Is A Drop Set?
A drop set is a set where you do as many reps as you can with a certain weight, then immediately lower the weight and do more reps. There should be as little rest as possible between sets.
Immediately bang out more reps until you can barely hold the bar over you, then rack it, and then strip off 2 more 45's. Immediately do full reps with this light weight till you can do no more and then do partials with it till you can barely hold that over you!
This will sear an excruciating burn deep in your chest like never before. A basic compound exercise like the bench press performed with enough intensity is all you need for size and strength gains. This is how hard I had to work to shock my chest because it is my most stubborn bodypart to respond. It worked for me extremely well, however.
On week 3, you should repeat the week 2 workout.
On week 4, your joints will be very taxed so I recommend using pre-exhaustion supersets. The workout that worked best for me was doing cable crossovers first to tire the pecs only. After doing 3 sets of these, go on to the supersets.
It increases the level of stress on the pecs because they are already tired when you do your benches and they are forced to a higher level of fatigue because they will give out first rather than the smaller triceps.
In normal sets of bench presses, the triceps fail before the pecs because they are smaller and therefore weaker. This superset overcomes that and creates a very good stimulus for the pecs to respond.
Train balls out and harder than ever before and enjoy!