As mentioned in my previous post, this “pre-blasting” technique is a powerful way to build muscle fast using only the most easily available exercise equipment. Let’s take a look at how it applies to the chest muscles. In short, you can effectively removed the “weak link” in the form of your tricep muscles during your bench presses – by “pre-blasting” the pectoral muscles before you actually performing your bench presses.

Let me give you another example of “pre-blasting” in practice: Performing a set of dumbbell side raises immediately before a set of behind the neck presses. In this example, you perform a set of about ten to twelve repetitions of very strict side raises with a pair of dumbbells, making sure that you keep your palms facing the floor. Also, make sure you maintain locked elbows, and keep your alms back in line with your shoulders. Perform your ten to twelve repetitions smoothly without using any body-swing and continue until you can’t move the weight no matter how hard you try. Until you are simply unable to move the dumbbells from your sides even an inch.

Then – INSTANTLY – so a set of about ten to twelve repetitions of behind-the-neck presses with a fairly narrow ( a little wider than shoulder width) grip. And perform this set until you can’t budge the bar off the back of your neck even a bit.

And now let me finish with the final example; heavy pullovers immediately followed by bent-over rows. In this case, you do a set of between ten to twelve repetitions of heavy pullovers performed until you can’t lift the weight no matter how hard you try. Then you immediately perform a set of about ten to twelve repetitions of bent-over rows – using a fairly narrow grip, and with your palms facing up.

Performed exactly as explained, this  cycle will “pre-blast” your “lats” without fully exhausting your biceps. Then, while your arms are temporarily stronger than your upper-back muscles, you can use the added strength in your arms to work the “lats” much harder than could have any other way.

But you must remember this: IN EVERY CYCLE – the recovery time of the “pre-blasted” muscles is only a few seconds. So for maximum muscle gains you must move INSTANTLY from one set to the next, with absolutely no rest, not even as much as two seconds whenever possible. In all cases – when using this advanced technique – you WILL NOT be able to use anywhere near as much weight as you normally would in the  compound exercise involved – in the above examples, these were the bench presses, the behind-neck presses, and the bent-over rows; but you definitely produce far more muscle growth than you could using any other style of training.

Try this advanced technique  yourself – and try to understand it as clearly as possible -  once you do – it can be used in a wide variety of ways to produce fast muscle gains throughout the
entire body.