ErgoGenix Quantum Body Method

Team ErgoGenix member and top NPC athlete Robert Hatch introduces you to the new Quantum Body Method system. Watch as Robert guides fellow team member Mike Foster through this rigorous yet simple new system allowing you to reach practically any fitness goal by maximizing efficiency with several advanced lifting techniques including pre-exhaustion, body part sequencing, and giant sets. The flexible QBM will adapt to any purpose or fitness level and can facilitate muscular gains and endurance, flexibility, sports performance, fat loss, and cardiovascular capacity.

What Is The Quantum Body Method?

Episode #1
Chest & Biceps

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Chest & Biceps Workout:

• Incline Press: Pyramid Sets - 5 sets
  1st Set - Use light weight to medium weight for warm-up - 10-30 reps
  2nd Set - Increase weight by 10-20 lbs - 10 reps
  3rd Set - Increase weight again - 10 reps
  4th Set - Decrease weight to what was used in set 2 - 10 reps
  5th Set - Back to warm-up weight - microscopically slow - to failure
• Flat Press: 3 sets of 15 reps

Superset:

• Decline Press: 3 sets of 10 reps
• Pushups: To failure

3 Giant Sets:

• High Flyes: 10 reps
• Medium Flyes: 10 reps
• Low Flyes: 10 reps

3 Giant Sets:

• EZ Bar Curls: 20 reps
• Hammer Curls: 20 reps
• Alternating Hammer/Regular Curls: 20 reps
• Reverse Barbell Curls: 20 reps

Episode #2
Shoulders & Traps

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Shoulders & Traps Workout:

• Military Press: Pyramid Sets
  1st Set - Use light weight to medium weight for warm-up - 10 reps
  2nd Set - Increase weight by 10-50 lbs - 10 reps
  3rd Set - Increase weight again - 10 reps or failure
  4th Set - Decrease weight - 10 reps or failure
  5th Set - Decrease weight - 10 reps or failure
  6th Set - Decrease weight - 10 reps or failure
  7th Set - Decrease weight - microscopically slow - To failure
  
• Behind the Neck Press: 3 sets of 10-15 reps

Superset: Repeat Sequence 3 Times

• Side Lateral Raise: Drop Set - 3 sets of 10 reps
• Front Dumbbell Raise: 1 set of 10 reps

Superset:

• Upright Rows: 3 sets of 10 reps
• Superman Rows: 3 sets of 10 reps

Superset:

• Shrugs: 3 sets of 15-20 reps
• Bent Flyes: 3 sets of 10-12 reps

Episode #3
Back & Triceps

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Back & Triceps Workout:

• Superset:

Wide Grip Lat Pulldown:
1st Set - Light to medium weight - 10 reps
2nd Set - Increase weight - 10 reps
3rd Set - Increase weight - 10 reps
4th Set - Reverse Grip Pulldown - 15 reps
Repeat 3rd and 4th set two times with same weight
• Superset:

Close Grip Seated Row: 2 sets of 25 reps and 8 partial reps
Wide Grip High Row: 2 sets of 10-12 reps
• Bent Dumbbell Flyes: 3 sets of 15 reps
• Close Grip Pullups: 3 set to failure
• Hyperextensions: 3 sets of 10-15 reps
• Supersets:

Triceps Pushdowns:
1st Set - Medium weight - 20 reps
2nd Set - Increase weight - 10-15 reps
3rd Set - Increase weight - 10 reps to failure
4th Set - Reverse Grip Pushdowns - 10-15 reps to failure
Repeat 3rd and 4th sets two more times
• Overhead Triceps Extensions: 3 sets of 15 reps
• Bench Dips: 3 sets of 15 reps

Episode #4
Quads & Hamstrings

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Quads & Hamstrings Workout:

• Leg Extensions:

1st Set - Use medium weight - 10 reps
Increase weight - 10 reps
Increase weight - 10 reps
2nd and 3rd sets begin with the last weight on prior set
• Leg Press:

1st Set - Warmup - 30 reps increse weight every 10 reps
2nd Set - Increase weight - 30 reps
3rd Set - Suicide Set
10 reps followed by 5 second pause
9 reps followed by 5 second pause
8 reps followed by 5 second pause
7 reps followed by 5 second pause
6 reps followed by 5 second pause
5 reps followed by 5 second pause
4 reps followed by 5 second pause
3 reps followed by 5 second pause
2 reps followed by 5 second pause 1 rep
• Superset:

Hack Squats: Hip width stance - 15 reps to failure
Dumbbell Squats: Wide stance - 10-15 reps to failure
Repeat sequence 2 more times
• Superset:

Seated Leg Curl:
1st Set - Medium weight - 10 reps
Increase weight - 10 reps
Increase weight - 10 reps
2nd Set - Increase weight - 10 reps followed by 10 partial reps
Step-Back Dumbbell Lunge:
3rd Set - 20 reps
Repeat 2nd and 3rd sets 2 more times
• Superset:

Lying Leg Curl:
Wide leg placement - 10 reps
Feet and knees together - 10 reps
Partial movement - 10 partial reps
Stiff Legged Deadlift: 12 reps
Repeat sequence 2 more times
• Thigh Adductor:

Full range - 15 reps
Partial reps - 10 reps
Full range - 15 reps
Repeat sequence 2 more times

Episode #5
Wrap-Up

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