Intensity Teqnuiqes make you Stronger

[bod1ggity]

ntensity Techniques Make You Stronger
Iron Magazine - Archived - Posted on Sunday, April 04
Written by: Nick_Nilsson

Forced reps are great but these incredible techniques will open a whole new world of results for you! Intensity techniques are among the greatest weapons in your arsenal for building a truly astonishing physique. However they are not for everybody. Beginning trainers should definitely NOT use techniques such as these.

Intensity techniques allow you to push beyond conventional failure in order to work your muscles harder, providing an irresistible stimulus for the muscles to get larger and stronger.

Try these techniques in your next workouts. You can even try using several of these techniques in one set if you really want to work yourself hard. Be careful not to overuse them, however, as they can be extremely demanding and difficult for your body to recover from.

1. Triple Drop and Rebound Sets

This is a variation of the Triple Drop Set. The Triple Drop Set is where you start with a heavy weight, do a set to failure, reduce the weight, do another set to failure, reduce the weight a third time and do a final set to failure.

Do the regular Triple Drop Set then quickly go back and do your starting (heaviest) weight again for a more few reps. Usually you will be able to get one or two reps with it. The reason for this is that the last of the drops uses a lighter weight, which recruits different muscle fibers than when you are using heavier weights.


2. Isolation/Compound Rebound Sets

Do a Triple Drop Set of an isolation exercise, e.g. flyes, then immediately go back and use your starting (heaviest) weights for a set of a compound exercise for that muscle group, e.g. dumbell bench press.

This is a type of advanced Pre-Exhaust training. Pre-Exhaust training is when you do an isolation exercise (an exercise that involves motion at only one joint, such as a dumbell flye) immediately followed by a compound exercise (an exercise that involves motion at two or more joints, such as a bench press).

The idea with the Pre-Exhaust training is to basically exhaust your target muscle group (in this case the chest), by first working directly with one exercise, then doing another exercise that utilizes other muscles to assist it This increases the intensity of the work done by the chest as the assisting muscles will you allow you to push the chest further.

By utilizing a triple-drop set format for the isolation Exercise, you dramtically increase the exhaustion of the target muscle, allowing you to push it extremely hard.


3. Jump Sets

This is a way of doing a large number of heavy sets for several muscle groups without losing as much strength from set to set.

Jump sets are best used on antagonistic bodyparts such as back and chest, biceps and triceps, or hamstrings and quads.

For example, if you plan on doing 5 sets of chin-ups and 5 sets of bench, start with 3 sets of chin-ups, then 3 sets of bench, then go back and do your remaining 2 sets of chin-ups and 2 sets of bench. The extra rest will allow you to be stronger on your last 2 sets than you normally would.

Jumping between antagonistic muscle groups also seems to benefit strength. This can also be done going back and forth on every set instead of groups of sets. This is not a superset - take your normal rest period between each set. This technique enhances recuperation by providing more rest to the bodyparts but within the same workout time. This allows you to do more weight for each exercise.


4. 2 Up - 1 Down Negatives

This is a variation of negative training that is best done with machines. Use two arms or legs for the positive phase of the movement then lower it the weight using only one arm or leg.

This type of negative training is useful if you do not have a partner to work with as it is done completely solo.

A good example of this technique is the machine bench press. Set the weight to about half of what you would normally use for the exercise. Press the weight up with both arms then remove one and lower the weight with one arm.

When using this technique, you can alternate arms/legs or do the complete set of reps with the one arm/leg, then the complete set of reps with the other arm/leg.


5. Combination Sets

With this technique, you will use two different exercises alternated with each rep, e.g. lying tricep extensions and close grip bench, dumbell flyes and dumbell press, rows and deadlifts. You should use exercises that are easily switched from to the other within a set.

To take the set even further, when you fail on one exercise, continue with the one you are stronger in until you fail on that one, too. For example, when combining rows and deadlifts, continue with deadlifts after failing on rows. Your legs will help push your back further. This whole technique is like an extended pre-exhaust superset.


6. Rep Targeting

Set a target of a certain amount of reps and get that target of reps no matter how many sets it takes you to get there. For example, if you pick a target of 50 reps on chin-ups, say you get 30 on the first set. Rest a little while, e.g. 10 to 30 seconds. Do another set. Say you get 10 reps this time. Rest 10 to 30 seconds again. Get 5 reps. Rest. Get 3 reps. Rest. Get 2 reps. Done.

A different version of this is what I call Time Subtraction. The amount of time you rest between sets is the amount of reps you have left to get to your target. For example, if your target is 50 and you get 30 reps, your rest period is 20 seconds. Say on the next set you get 10 more reps. This leaves you with 10 reps to go so rest 10 seconds then go again. If you get 4 more reps, and you have 6 left, rest 6 seconds.


7. Add Sets

These are the opposite of drop sets. Start with a light weight for high reps and add weight on progressive sets. This works the slow-twitch, higher rep fibers first, then the fast-twitch, powerful fibers. This technique works very well for calves as they recover very quickly. It also works very well with selectorized machines. You can combine this technique with drops sets, doing add and drop sets or drop and add sets like a pyramid.


8. Static Hold Weight Pyramiding

This technique only works on plate-loaded machines or on a barbell exercise with two spotters.

Start with a moderate weight that you can do a static contraction with for a long period of time. Hold that weight in the contracted position of the exercise you are working, e.g. pec deck.

Have a partner add plates to the machine while you continue to hold in that static position. Keep adding plates (small ones such as 2½'s, 5's, 7½'s or 10's work best, depending on the exercise and your strength levels) until the weight starts to drop. At that point, pull off one plate. Hold until it starts to drop again. Pull off one plate and hold. You may come to a point where your partner is pulling off weights as fast as he can just to keep up with your lagging strength.

Make sure you have effective communication such as a nod or a grunt when you want the next plate off or on. Continue this process until you end up at your original weight (you can continue to no weight if you want).

This is an incredibly intense static hold and will fatigue pretty much every muscle fiber in the target muscle group except for the explosive ones. To hit them as well, when you are the top of the pyramid using the heaviest weight, do as many partial, explosive reps as you can in the contracted position.

You may also wish to try this technique with a barbell and two spotters. Make sure that they add and remove weights simultaneously in order to allow you to keep the bar balanced. :D

[tatteredxangelx]

excellent fuckin read .... should be a sticky! thx brotha :) :)

[anaholic]

go to failure on every set, including your warmup, think nothing of doing 5 forced reps, and after your sets are done throw on a rediculously light weight and go to failure again, i bring a big stainlesssteel bowl in the gym with me because i push myself so hard i usually puke, theres nothing like having twenty people watching you do leg presses, watching you puke, and watching you keep going without getting up.

[Alin]

Great training article. Nice to see.

[bod1ggity]

bumping this, just thought ide bring back a good read.

[Tyrone]

bumping this, just thought ide bring back a good read.
Once again, another great read.

[JMP8888]

I use all of these techniques when I masturbate...very effective.

[Tyrone]

I use all of these techniques when I masturbate...very effective.
Well don't do it while lookin @ bod's signature you horny beast. :D

[k1*]

Good post bro, nice read!!!!

[Tyrone]

go to failure on every set, including your warmup, think nothing of doing 5 forced reps, and after your sets are done throw on a rediculously light weight and go to failure again, i bring a big stainlesssteel bowl in the gym with me because i push myself so hard i usually puke, theres nothing like having twenty people watching you do leg presses, watching you puke, and watching you keep going without getting up.
Yeah anaholic! Get it! You're that crazy F at my gym aren't ya. J/K :D I've puked before but hate it and now I hold it back. It sucks when ya throw up in your mouth. :D

[sszapdog]

That is a GREAT post and I'll be applying those techniques to my workouts.Thumbs UP.

[jackedtheripped]

This is a great post, and when you use these techniques you find that you don't have to do as many sets either. If you're doing 20 sets per body part then you probably aren't using enough intensity. I don't do any more than 9 sets per body part and I feel like I'm at the brink because I use many of those high intesity techniques.

[bod1ggity]

ntensity Techniques Make You Stronger
Iron Magazine - Archived - Posted on Sunday, April 04
Written by: Nick_Nilsson

Forced reps are great but these incredible techniques will open a whole new world of results for you! Intensity techniques are among the greatest weapons in your arsenal for building a truly astonishing physique. However they are not for everybody. Beginning trainers should definitely NOT use techniques such as these.

Intensity techniques allow you to push beyond conventional failure in order to work your muscles harder, providing an irresistible stimulus for the muscles to get larger and stronger.

Try these techniques in your next workouts. You can even try using several of these techniques in one set if you really want to work yourself hard. Be careful not to overuse them, however, as they can be extremely demanding and difficult for your body to recover from.

1. Triple Drop and Rebound Sets

This is a variation of the Triple Drop Set. The Triple Drop Set is where you start with a heavy weight, do a set to failure, reduce the weight, do another set to failure, reduce the weight a third time and do a final set to failure.

Do the regular Triple Drop Set then quickly go back and do your starting (heaviest) weight again for a more few reps. Usually you will be able to get one or two reps with it. The reason for this is that the last of the drops uses a lighter weight, which recruits different muscle fibers than when you are using heavier weights.


2. Isolation/Compound Rebound Sets

Do a Triple Drop Set of an isolation exercise, e.g. flyes, then immediately go back and use your starting (heaviest) weights for a set of a compound exercise for that muscle group, e.g. dumbell bench press.

This is a type of advanced Pre-Exhaust training. Pre-Exhaust training is when you do an isolation exercise (an exercise that involves motion at only one joint, such as a dumbell flye) immediately followed by a compound exercise (an exercise that involves motion at two or more joints, such as a bench press).

The idea with the Pre-Exhaust training is to basically exhaust your target muscle group (in this case the chest), by first working directly with one exercise, then doing another exercise that utilizes other muscles to assist it This increases the intensity of the work done by the chest as the assisting muscles will you allow you to push the chest further.

By utilizing a triple-drop set format for the isolation Exercise, you dramtically increase the exhaustion of the target muscle, allowing you to push it extremely hard.


3. Jump Sets

This is a way of doing a large number of heavy sets for several muscle groups without losing as much strength from set to set.

Jump sets are best used on antagonistic bodyparts such as back and chest, biceps and triceps, or hamstrings and quads.

For example, if you plan on doing 5 sets of chin-ups and 5 sets of bench, start with 3 sets of chin-ups, then 3 sets of bench, then go back and do your remaining 2 sets of chin-ups and 2 sets of bench. The extra rest will allow you to be stronger on your last 2 sets than you normally would.

Jumping between antagonistic muscle groups also seems to benefit strength. This can also be done going back and forth on every set instead of groups of sets. This is not a superset - take your normal rest period between each set. This technique enhances recuperation by providing more rest to the bodyparts but within the same workout time. This allows you to do more weight for each exercise.


4. 2 Up - 1 Down Negatives

This is a variation of negative training that is best done with machines. Use two arms or legs for the positive phase of the movement then lower it the weight using only one arm or leg.

This type of negative training is useful if you do not have a partner to work with as it is done completely solo.

A good example of this technique is the machine bench press. Set the weight to about half of what you would normally use for the exercise. Press the weight up with both arms then remove one and lower the weight with one arm.

When using this technique, you can alternate arms/legs or do the complete set of reps with the one arm/leg, then the complete set of reps with the other arm/leg.


5. Combination Sets

With this technique, you will use two different exercises alternated with each rep, e.g. lying tricep extensions and close grip bench, dumbell flyes and dumbell press, rows and deadlifts. You should use exercises that are easily switched from to the other within a set.

To take the set even further, when you fail on one exercise, continue with the one you are stronger in until you fail on that one, too. For example, when combining rows and deadlifts, continue with deadlifts after failing on rows. Your legs will help push your back further. This whole technique is like an extended pre-exhaust superset.


6. Rep Targeting

Set a target of a certain amount of reps and get that target of reps no matter how many sets it takes you to get there. For example, if you pick a target of 50 reps on chin-ups, say you get 30 on the first set. Rest a little while, e.g. 10 to 30 seconds. Do another set. Say you get 10 reps this time. Rest 10 to 30 seconds again. Get 5 reps. Rest. Get 3 reps. Rest. Get 2 reps. Done.

A different version of this is what I call Time Subtraction. The amount of time you rest between sets is the amount of reps you have left to get to your target. For example, if your target is 50 and you get 30 reps, your rest period is 20 seconds. Say on the next set you get 10 more reps. This leaves you with 10 reps to go so rest 10 seconds then go again. If you get 4 more reps, and you have 6 left, rest 6 seconds.


7. Add Sets

These are the opposite of drop sets. Start with a light weight for high reps and add weight on progressive sets. This works the slow-twitch, higher rep fibers first, then the fast-twitch, powerful fibers. This technique works very well for calves as they recover very quickly. It also works very well with selectorized machines. You can combine this technique with drops sets, doing add and drop sets or drop and add sets like a pyramid.


8. Static Hold Weight Pyramiding

This technique only works on plate-loaded machines or on a barbell exercise with two spotters.

Start with a moderate weight that you can do a static contraction with for a long period of time. Hold that weight in the contracted position of the exercise you are working, e.g. pec deck.

Have a partner add plates to the machine while you continue to hold in that static position. Keep adding plates (small ones such as 2½'s, 5's, 7½'s or 10's work best, depending on the exercise and your strength levels) until the weight starts to drop. At that point, pull off one plate. Hold until it starts to drop again. Pull off one plate and hold. You may come to a point where your partner is pulling off weights as fast as he can just to keep up with your lagging strength.

Make sure you have effective communication such as a nod or a grunt when you want the next plate off or on. Continue this process until you end up at your original weight (you can continue to no weight if you want).

This is an incredibly intense static hold and will fatigue pretty much every muscle fiber in the target muscle group except for the explosive ones. To hit them as well, when you are the top of the pyramid using the heaviest weight, do as many partial, explosive reps as you can in the contracted position.

You may also wish to try this technique with a barbell and two spotters. Make sure that they add and remove weights simultaneously in order to allow you to keep the bar balanced. :D
Ive been reading stuff and I think alot of people need this on the board ;)

[lola26]

Ive been reading stuff and I think alot of people need this on the board ;)

i have always had great success with these methods.

[bulldawg305]

great article bro. ima try some of those workouts, always gotta switch it up

[drob29]

GREAT STUFF..

I missed this thread the first time around. Thanks Bod!

[bod1ggity]

bumpin it back up again...

[No-Go]

go to failure on every set, including your warmup, think nothing of doing 5 forced reps, and after your sets are done throw on a rediculously light weight and go to failure again, i bring a big stainlesssteel bowl in the gym with me because i push myself so hard i usually puke, theres nothing like having twenty people watching you do leg presses, watching you puke, and watching you keep going without getting up.

How pleasant,im glad i don't go to your gym :eek: imagine the smell

[Martek]

OMG, WTF is a Teqnuiqes???:eek:

:( I failed, I never seen this word... but good article!!

:cool: <3

[iamyoulden]

It's awesome that you put this up...and it's ironic that you put up the #2. isolation/pre-exaution up there cause before I read this article I tried it for the first time on chest and did the exact same thing that you posted. I did pre-exaust with dumbell flyes then went straight to incline bench and by the time I was done with my third set my pecs were on fire..this technique is legit!!

[bod1ggity]

It's awesome that you put this up...and it's ironic that you put up the #2. isolation/pre-exaution up there cause before I read this article I tried it for the first time on chest and did the exact same thing that you posted. I did pre-exaust with dumbell flyes then went straight to incline bench and by the time I was done with my third set my pecs were on fire..this technique is legit!!
They are all great teqniques... I think anyone can benifit from them as well

[redwon28]

I will repeat what the last 8 guys said, solid post man. I employ some of those techniques when i need a bigger push, and being a hard gainer that's everytime, but the sets that are opposite of drops, great idea.

[cueball1]

wow! that was a great article. Thanks read it twice and learned about the jump sets, and timed reps.

[Arvee]

Very informative...thank you!

[No-Go]

Piss off posting this shit everywhere

[kevin3987]

I buy Boldenone 250 mgthaiger-pharma and Nandrolone Decanoate 250 mg.
What i can do? because i'm gonna put in my buttom! how many mg i can put? And how long i have to do? Please...help me because i buy the first time with this shop. I'm feel little bit scared. Don't know what to do and what i have to do... Thank you! happy new year...2008 for everybody, Take care! Hope to hear from you soon...[/COLOR][/B]
U R posting this in the wrong place try the newbie section' & by posting everwhere will not help!

[jag1964]

sounds. like my every day routine.excellent way to train. and it pays off. jag theman ntensity Techniques Make You Stronger
Iron Magazine - Archived - Posted on Sunday, April 04
Written by: Nick_Nilsson

Forced reps are great but these incredible techniques will open a whole new world of results for you! Intensity techniques are among the greatest weapons in your arsenal for building a truly astonishing physique. However they are not for everybody. Beginning trainers should definitely NOT use techniques such as these.

Intensity techniques allow you to push beyond conventional failure in order to work your muscles harder, providing an irresistible stimulus for the muscles to get larger and stronger.

Try these techniques in your next workouts. You can even try using several of these techniques in one set if you really want to work yourself hard. Be careful not to overuse them, however, as they can be extremely demanding and difficult for your body to recover from.

1. Triple Drop and Rebound Sets

This is a variation of the Triple Drop Set. The Triple Drop Set is where you start with a heavy weight, do a set to failure, reduce the weight, do another set to failure, reduce the weight a third time and do a final set to failure.

Do the regular Triple Drop Set then quickly go back and do your starting (heaviest) weight again for a more few reps. Usually you will be able to get one or two reps with it. The reason for this is that the last of the drops uses a lighter weight, which recruits different muscle fibers than when you are using heavier weights.


2. Isolation/Compound Rebound Sets

Do a Triple Drop Set of an isolation exercise, e.g. flyes, then immediately go back and use your starting (heaviest) weights for a set of a compound exercise for that muscle group, e.g. dumbell bench press.

This is a type of advanced Pre-Exhaust training. Pre-Exhaust training is when you do an isolation exercise (an exercise that involves motion at only one joint, such as a dumbell flye) immediately followed by a compound exercise (an exercise that involves motion at two or more joints, such as a bench press).

The idea with the Pre-Exhaust training is to basically exhaust your target muscle group (in this case the chest), by first working directly with one exercise, then doing another exercise that utilizes other muscles to assist it This increases the intensity of the work done by the chest as the assisting muscles will you allow you to push the chest further.

By utilizing a triple-drop set format for the isolation Exercise, you dramtically increase the exhaustion of the target muscle, allowing you to push it extremely hard.


3. Jump Sets

This is a way of doing a large number of heavy sets for several muscle groups without losing as much strength from set to set.

Jump sets are best used on antagonistic bodyparts such as back and chest, biceps and triceps, or hamstrings and quads.

For example, if you plan on doing 5 sets of chin-ups and 5 sets of bench, start with 3 sets of chin-ups, then 3 sets of bench, then go back and do your remaining 2 sets of chin-ups and 2 sets of bench. The extra rest will allow you to be stronger on your last 2 sets than you normally would.

Jumping between antagonistic muscle groups also seems to benefit strength. This can also be done going back and forth on every set instead of groups of sets. This is not a superset - take your normal rest period between each set. This technique enhances recuperation by providing more rest to the bodyparts but within the same workout time. This allows you to do more weight for each exercise.


4. 2 Up - 1 Down Negatives

This is a variation of negative training that is best done with machines. Use two arms or legs for the positive phase of the movement then lower it the weight using only one arm or leg.

This type of negative training is useful if you do not have a partner to work with as it is done completely solo.

A good example of this technique is the machine bench press. Set the weight to about half of what you would normally use for the exercise. Press the weight up with both arms then remove one and lower the weight with one arm.

When using this technique, you can alternate arms/legs or do the complete set of reps with the one arm/leg, then the complete set of reps with the other arm/leg.


5. Combination Sets

With this technique, you will use two different exercises alternated with each rep, e.g. lying tricep extensions and close grip bench, dumbell flyes and dumbell press, rows and deadlifts. You should use exercises that are easily switched from to the other within a set.

To take the set even further, when you fail on one exercise, continue with the one you are stronger in until you fail on that one, too. For example, when combining rows and deadlifts, continue with deadlifts after failing on rows. Your legs will help push your back further. This whole technique is like an extended pre-exhaust superset.


6. Rep Targeting

Set a target of a certain amount of reps and get that target of reps no matter how many sets it takes you to get there. For example, if you pick a target of 50 reps on chin-ups, say you get 30 on the first set. Rest a little while, e.g. 10 to 30 seconds. Do another set. Say you get 10 reps this time. Rest 10 to 30 seconds again. Get 5 reps. Rest. Get 3 reps. Rest. Get 2 reps. Done.

A different version of this is what I call Time Subtraction. The amount of time you rest between sets is the amount of reps you have left to get to your target. For example, if your target is 50 and you get 30 reps, your rest period is 20 seconds. Say on the next set you get 10 more reps. This leaves you with 10 reps to go so rest 10 seconds then go again. If you get 4 more reps, and you have 6 left, rest 6 seconds.


7. Add Sets

These are the opposite of drop sets. Start with a light weight for high reps and add weight on progressive sets. This works the slow-twitch, higher rep fibers first, then the fast-twitch, powerful fibers. This technique works very well for calves as they recover very quickly. It also works very well with selectorized machines. You can combine this technique with drops sets, doing add and drop sets or drop and add sets like a pyramid.


8. Static Hold Weight Pyramiding

This technique only works on plate-loaded machines or on a barbell exercise with two spotters.

Start with a moderate weight that you can do a static contraction with for a long period of time. Hold that weight in the contracted position of the exercise you are working, e.g. pec deck.

Have a partner add plates to the machine while you continue to hold in that static position. Keep adding plates (small ones such as 2½'s, 5's, 7½'s or 10's work best, depending on the exercise and your strength levels) until the weight starts to drop. At that point, pull off one plate. Hold until it starts to drop again. Pull off one plate and hold. You may come to a point where your partner is pulling off weights as fast as he can just to keep up with your lagging strength.

Make sure you have effective communication such as a nod or a grunt when you want the next plate off or on. Continue this process until you end up at your original weight (you can continue to no weight if you want).

This is an incredibly intense static hold and will fatigue pretty much every muscle fiber in the target muscle group except for the explosive ones. To hit them as well, when you are the top of the pyramid using the heaviest weight, do as many partial, explosive reps as you can in the contracted position.

You may also wish to try this technique with a barbell and two spotters. Make sure that they add and remove weights simultaneously in order to allow you to keep the bar balanced. :D

[dudcki27]

great info man I just wish I had a computer so I could print it out.

[Kg551_41]

Great article. Can't wait to try some of these out!

[Squelchy]

Some great stuff there, but it's important to note that he said they should be used sparingly, and they really should, otherwise your nervous system will be an absolute mess.

The best thing about all of them is that they provide a departure from the way most people usually train, i.e. they do their sets to concentric failure, leave it there, rest, and go again. Any new variety to training stimulus will likely be very beneficial.

[musclemd]

First time reading this- gold mine!
Thanks

[spencer keith]

Rest pause and drop sets baby!!!!!!!

[spencer keith]

go to failure on every set, including your warmup, think nothing of doing 5 forced reps, and after your sets are done throw on a rediculously light weight and go to failure again, i bring a big stainlesssteel bowl in the gym with me because i push myself so hard i usually puke, theres nothing like having twenty people watching you do leg presses, watching you puke, and watching you keep going without getting up.

Train for yourself bro...... not to entertain the gym!!!!! JK!!!! LOL!!!!

[Gray Parker]

i just tried the triple drop very nice... i would say though it prob. not a good idea to start it with squat.. fuckin hurts to sit now.. good find bro..

[kalika]

Can hardly wait to try these tomorrow!! Thanks a billion!!

[irish2003]

i'm a big believer in super slow negative/static holds on last rep and DC stretches

[OMAR]

I like how a slutty SPAM post re-started an old thread.
I re-read the intensity techniques and I'm going to go try some RIGHT NOW!

[Robblack]

damn i wasn't expecting to click on this thread and see hardcore pornography. what a pleasant surprise lol.

anyways i've used a few of these techniques and they really work your muscle hard. i'm more sore the next day then i have been in a long time.

[Juzzam_Djinn]

Be careful you don't shit yourself by pushin yourself so hard! lol

[Mikillium]

Fukin get some!!! I've always wondered if I get twice the protien, by eating it twice??!!!???

[MiamiMuscle]

go to failure on every set, including your warmup, think nothing of doing 5 forced reps, and after your sets are done throw on a rediculously light weight and go to failure again, i bring a big stainlesssteel bowl in the gym with me because i push myself so hard i usually puke, theres nothing like having twenty people watching you do leg presses, watching you puke, and watching you keep going without getting up.

You're Sick!!!!! lol :D

[peterbrowns]

Want to make something bright? Do a burn out set of 15-20 repetitions of squats or deadlifts at the end of your back and leg workouts. To Kroc rows with heavy ass until you can no longer turn. Do military presses and then start push pressing cloth until you can not get any more reps strict. Just some ideas.

[vanjon]

fuckin a otss, every set to failure then some more, its all about doms