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shockwave protocol workout

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ccjc81

Senior Member
Feb 2, 2011
129
8
#1
can anyone explain the shockwave protocol workout.Dont understand its like 1 set is actually 5 mini sets of 3 using heavy weight and 5-10 second rest in between
 
PillarofBalance

PillarofBalance

Strength Pimp
Staff Member
Feb 27, 2011
17,069
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#2
That sounds like a type of rest-pause training. Normally with rest-pause you'd hit failure, wait 10 seconds and then bang out a few more reps. In this case instead of overloading the muscle with volume you do it with weight. So start by using a weight that you would hit failure in about 3 reps. Do the three reps, put down the weight, count to 10, do three reps, put it down, count to 10, do three reps and repeat until you've done this five times.

There is a ton of shock techniques like this: drop sets, reverse drop sets, rest-pause, FST-7 and on and on and on... So don't focus on this one technique like it'll be the silver bullet. Do em all!!!!! lol... Sure sounds like it'll give you a good pump though.
 
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