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Shocking Superset Size Effects

For example, instead of using supersets during Shock week, perhaps you can use other intensity techniques that don’t require you to commandeer two pieces of equipment at a time—like drop sets, X Reps, 1 1/2 reps and pause reps.


Q: I love your P/RR/S training method, but I’m having problems with the Shock week, specifically the supersets. My gym is so crowded when I go; I cannot possibly secure two pieces of equipment for two different exercises. What do you suggest?

A: That’s not as much of a problem as you might think, my friend. Let’s look at a few possible solutions so that you can fully reap the rewards of your Shock workouts.

First, have you ever considered trying to train at a different time of day? I don’t know whether your schedule allows for it, but in the early afternoon hours most gyms are rather empty, as the busiest times are normally right before and right after work. If that’s not possible and the time you train is set in stone, there are other solutions.

For example, instead of using supersets during Shock week, perhaps you can use other intensity techniques that don’t require you to commandeer two pieces of equipment at a time—like drop sets, X Reps, 1 1/2 reps and pause reps. Those can work well in place of supersets. Let’s take a quick look at how a quad routine might look:

Leg presses (1 1/2 reps—lower to the bottom, press halfway, lower again, press all the way; that’s one rep) 2 x 8-10

Smith-machine squats (drop set—do a set to exhaustion, reduce the weight, then immediately do another set to exhaustion) 2 x 8-10(4-6)

Leg extensions (end-of-set X-Rep partials—at exhaustion, do eight-inch partial pulses near the bottom of the stroke, the semistretch point) 1 x 8-10

Finally, you can incorporate supersets that permit you to stay on one machine, one bench or at least in the same area. Since I’m a big proponent of using supersets during Shock workouts, I suggest you make the effort to use this intensity technique for at least one pair of movements. Here are a couple of examples for each major bodypart:

Chest

• Bench presses and flat-bench flyes

• Dumbbell bench presses and cross-bench dumbbell

pullovers

Lats

• Undergrip pulldowns and stiff-arm pulldowns

• Wide-grip bent-over rows and deadlifts

Shoulders

• Seated dumbbell presses and seated lateral raises

• Barbell front raises and wide-grip upright rows

Biceps

• EZ-curl-bar preacher curls and standing EZ-curl-bar curls

• Reverse-grip low-cable curls and low-cable curls

Triceps

• Close-grip bench presses and lying EZ-curl-bar extensions

• Forward-lunge overhead cable extensions and pushdowns

Quads

• Smith-machine front squats and Smith-machine back

squats

• Leg extensions and alternating lunges

Hamstrings

• Lying leg curls and barbell good mornings

• Stiff-legged deadlifts and seated leg curls

Now that I’ve given you some viable solutions, it’s time to go Shock yourself!

Editor’s note: Eric Broser’s new DVD “Power/Rep Range/Shock Max-Mass Training System” is available at Home-Gym.com. His e-book, Power/Rep Range/Shock Workout, which includes complete printable workout templates and a big Q&A section, is available at X-Workouts.com.

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