In Part 1 of the Deadpool Mega Muscle Mass Workout, I told you that:

• By stimulating the hard to hit fast-twitch muscle fibers, even hardgainers can maximize the size, strength and power of their muscles.
• To wake up those fast-twitch fibers, we need to use 1 of 3 different techniques:

1. Very Intense Concentric Muscular Contractions – ex. Partial range bench press or Isometrics
2. Very Intense Eccentric Muscular Contractions – ex. Plyometric movements (depth jumps)
3. Very Fast Concentric & Eccentric Muscular Contractions - like a hummingbird flapping it’s wings

• After waking up the fast-twitch fibers, we hit them with…

1. Slightly Less Intense Concentric Muscular Contractions…through a full range of motion and performed as fast as possible. Think explosive bench presses.
2. Slightly Less Intense Eccentric Muscular Contractions….but we drastically increase the time under tension. Sloooowwww negatives on those bench presses.
3. With no pause at the top or bottom of the lift. The muscle is always under tension.

Today, I am going to give you some of my favorite Wake-Up Exercises and show you how to pair them with the traditional lifts to get the best results.

Wake-Up Exercises

For convenience, I am going to shorten my descriptions of the 3 style of wake up exercises.

1. Very Intense Concentric Muscular Contractions will be called “Heavy Partial Lifts” or “Isos”
   
2. Very Intense Eccentric Muscular Contractions will be called “Plyos”
3. Very Fast Concentric/Eccentric Muscular Contractions will be called  “Vibrations”

I have broken the list of wake up exercises down by body part and/or body movement.

Hopefully, it is easy enough to follow, but if there’s a problem, please comment and I will update the post.

Here we go….

Traps

Vertical Shrug Movement

• Heavy Partial: N/A
• Isos: Isometric Shrug – Grab hold of an immovable object (ie. heavy barbell, pins in a power rack or even sit on a bench and grab the underside of the bench) and try to shrug it. The weight should not move. Hold for 2-5 seconds
• Plyos: Slam Shrugs – Set up a power rack with the pins slightly lower than your shrug lockout height. Grab your barbell and position it beneath the pins. Then, shrug the bar HARD into the pins. Repeat for 3-5 reps
• Vibrations: Using a light weight (dumbbells, barbell, bands, etc..), perform 5 shrugs as fast as possible. Remember, think hummingbird wings

Immediately after completing the wake up exercise, proceed to a set of heavy Barbell Shrugs – 3-8 reps

Horizontal Shrug Movement

• Heavy Partial: N/A
• Isos: Iso Face Pulls into the floor – Just like a regular standing cable face pull, except you are lying on your back and pushing your elbows back into the immovable floor – Repeat for 3-8 reps holding each rep for 1 sec.
• Plyos : Reverse elbow strikes into a heavy bag – 3-8 reps per arm

• Vibrations: Face Pulls using a Jump Stretch band – 3-8 reps – as fast as possible

Immediately after completing the wake up exercise, proceed to a set of Standing Cable Face Pulls – 3-8 reps

Shoulders

Overhead Pressing Movement

• Heavy Partial: Standing or Seated Partial Shoulder Press out of a Power Rack

• Isos: Isometric Shoulder Press – Shoulder Press into an immovable object -  Hold for 2-5 seconds for 3-8 reps

• Plyos: Medicine Ball Shoulder Press Throws-  Repeat for 3-8 reps – think speed!!!

• Vibrations: Shoulder press using bands – 3-8 reps – moving as fast as possible. Remember, think hummingbird wings

Immediately after completing the wake up exercise, proceed to a set of heavy Shoulder Presses – 3-8 reps – using either barbells or dumbbells

Lateral Raise Movement

Normally, I wouldn’t use this technique for an isolation exercise such as this, but feel free…

• Heavy Partial: N/A

• Isos: Isometric Lateral Raise – Lateral Raise into an immovable object (ex. Power Rack) -  Hold for 2-5 seconds for 3-8 reps per arm

• Plyos: N/A

• Vibrations: Super-speed Lateral Raises using bands – 3-8 reps – moving as fast as possible. ala Speedy Gonzales

Immediately after completing the wake up exercise, proceed to a set of heavy Lateral Raises – 3-8 reps – using either barbells or dumbbells

Reverse Lateral Raise Movement

Normally, I wouldn’t use this technique for an isolation exercise such as this, but feel free…

• Heavy Partial: N/A

• Isos: Isometric Lateral Raise – Reverse Lateral Raise into an immovable object (ex. Power Rack) -  Hold for 2-5 seconds for 3-8 reps per arm

• Plyos: N/A

• Vibrations: Super-speed Reverse Lateral Raises using bands – 3-8 reps – moving as fast as possible. ala Speedy Gonzales

Immediately after completing the wake up exercise, proceed to a set of heavy Lateral Raises – 3-8 reps – using either barbells or dumbbells

Biceps

• Heavy Partial: Cheating Bicep Curls  or Partial Range Bicep Curls – 3-8 reps

• Isos: Isometric Bicep Curl – Curl a barbell into an immovable object (ex. Power Rack) -  Hold for 2-5 seconds for 3-8 reps per arm

• Plyos: Drop & Catch Bicep Curls – Start by holding a barbell at the top position of a bicep curl. As you start to lower the barbell, let it drop and catch it while your elbows are still bent. This will take some practice. You don’t want to drop the barbell. – 3-8 reps

• Vibrations: Super-speed Bicep curls using bands – 3-8 reps – moving as fast as possible. ala Speedy Gonzales

Immediately after completing the wake up exercise, proceed to a set of heavy Bicep Curls – 3-8 reps – keep the form strict…not like the cheat curls

Triceps

• Heavy Partial: Partial Dips, Partial Close Grip Bench Press or Partial Pushdowns- 3-8 reps

• Isos: Isometric Close Grip Bench Press or Iso Pushdown- Your tricep force vs an immovable object (ex. Power Rack) -  Hold for 2-5 seconds for 3-8 reps

• Plyos: Close Grip Plyo Push Ups  – 3-8 reps

• Vibrations: Super-speed Pushdowns – 3-8 reps – moving as fast as possible.

Immediately after completing the wake up exercise, proceed to a set of heavy Dips, Close Grip Bench or Pushdowns – 3-8 reps – keep the form strict.

Okay, that’s enough for today. This post is too long already.

Tomorrow…another bunch of exercises

Enjoy

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