Now Offering My Eight eBook Volume On HIT and Volume Bodybuilding Training

Now Offering My Eight eBook Volume On HIT and Volume Bodybuilding Training
Now on Amazon,Google Play,Nook and Kobo

A lot of very beneficial information.....Different HIT exercises I haven't heard of before” -W. Pruitt

Techniques in these books are Fantastic….would recommend to any and all HIT trainers” -A. Gutierrez

" Five star all the way. Every HIT training method is covered in these books. Love them” -J. Berndt

Finally a comprehensive volume of nine books on both High Intensity(HIT) and Volume Bodybuilding Training!

There are many unique training programs contained in my books that give bodybuilders new techniques to increase his/her muscle building potential.

Complete explanation of:

  • Pre-exhaust routines

  • Double pre-exhaust

  • Reverse pre-exhaust

  • Forced reps

  • Pure negatives

  • Negative accentuated

  • Superslow

  • Extended Reps

  • Static Holds

  • Isometrics

  • Zone partials

  • Burn reps

  • Rolling static partials

  • HIIT-Lose weight FAST with Interval Training!

  • Unilateral training- why it works better than traditional training

  • Why training smarter -not longer builds muscle faster!

  • How to implement Progressive Overload and Double Progressive Overload to Supercharge Muscle Gains

  • Learn how to determine the ideal training frequency for your body type

  • Which supplements to take to safely build lots of muscle

  • Much more!

All programs are fully-explained with complete workout routines for each different technique.

Stop Wasting Time and Effort-Build Maximum Muscle!

Available as single books on: Amazon,Createspace,Kobo,Nook,Google Play

Monday, September 16, 2013

Omni-Contraction Training


An advanced HIT technique that is very effective for increasing the intensity of your training is the omni-contraction variable. It is an established fact that the most productive portion of an exercise is the negative, or lowering phase. To maximize the effectiveness of an exercise we need to find a way to place a greater emphasis on the negative portion. One way to do this is to slow the negative motion to an effective speed. A great way to do this is to use the omni-contraction variable. 

To do this with the bench press:

  • Lower the bar to the chest
  • Pause one second then press the bar up to the position prior to lockout.
  • Lower the bar one third of the way and hold for 10 seconds. During the hold you should try to reverse the direction of the bar but this should be impossible if enough weight is being used.
  • Lower the bar to mid-point and hold for 10 seconds
  • Complete the exercise by lowering the bar until  it is four inches from the start position and hold for 10 seconds.
Repeat for the desired number of repetitions.

My books on Amazon

No comments:

Post a Comment