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Hi,First day of doing the shockwawe workout and did chest/biceps....really like it!One thing I'm not use to is the low volume but feel really good!I have few questions:1. The exercice that are ELECT is only 3-3-3-3-3 and Thats it ?! I read thats just a total of 15 reps and after i go to the second exercice !2. The level U exercice, do I have to do it at each session ?!3. The level X exercise, i only do it when I'm full energy like today...but tomorrow if i feel awesome again can I do the level X exercice for legs ?!4. How many weeks do you do the shockwawe workout before changing exercice or change the workout style ?!5. When you change, you only change exercice or add volume to the shockwawe protocol ?!Thanks and I'm doing it with CBL for lean mass 🙂
1) Pretty much yes. Or can run it through again.2) Yes.3) Yes. 4) You don't normally, but the app has some variations.5) It depends on goals and what you want.
1. The exercise that are ELECT is only 3-3-3-3-3 and Thats it ?! I read thats just a total of 15 reps and after i go to the second exercise !Keifer says "more may be necessary" meaning if the last 3 aren't heavy enough that a 4th would be near impossible. Do three more. I personally had to do that the first couple times doing the ELECT to figure out where to start. But i still frequently repeat the ELECT exercises at the end of a session if i still have juice in the tank.2. The level U exercise, do I have to do it at each session ?!Certainly, I tend to take the 2(U) and superset them. KEEP MOVING!3. The level X exercise, i only do it when I'm full energy like today...but tomorrow if i feel awesome again can I do the level X exercice for legs ?! Depends on goals. Keifer recommends only 1 per week. 4. How many weeks do you do the shockwave workout before changing exercise or change the workout style ?!I changed them my first week by adding volume. Im an excessive science major so I do have an understanding of building a proper routine though. I wouldn't recommend doing the session then just throwing some extra workouts in. 5. When you change, you only change exercise or add volume to the shockwave protocol ?!Completely goal oriented.
Thanks a lot big tex and CBachelor17!Your answer gave me another questions lol...My goal is to add lean mass, so i just have tp follow whats kiefer wrote for shockwawe 1.4 ?!2. You talked about adding volume, for example i follow the workout to the T and after a couple of weeks i dont see change I hope for...so i add volume at which exercice or juste begin adding 1 ELECT set at each exercice that are wrote ELECT for a total pf 2 ELECT per exercice ?!3. What about bringing lagging bodypart ?! For example if my hams are weak, instead of doing quads/hams...can i do hams/quads ?!4. If some exercice doesnt feel good for me, can I switch it for another ?! For example i dont really like DB pullover for chest, so can i switch it for fly with DB ?!Thanks again 🙂Im asking those questions because i really like CBL and just what to optimize the diet and workout to have the best gains
I would stick to the plan and not switch certain exercises for ones you “like” because you “dont like” another. Adding lean mass requires you to expose yourself/body to things in which it isn't comfortable with. (i.e. Change=Change) Learn to love the dumbbell pullover by the way. Or love to hate it. That IMO is the one of the, if not the most important movement in chest development. It works back, triceps, and chest in ways that you don't find in any other functional movement.
Thanks a lot big tex and CBachelor17!Your answer gave me another questions lol...My goal is to add lean mass, so i just have tp follow whats kiefer wrote for shockwawe 1.4 ?!2. You talked about adding volume, for example i follow the workout to the T and after a couple of weeks i dont see change I hope for...so i add volume at which exercice or juste begin adding 1 ELECT set at each exercice that are wrote ELECT for a total pf 2 ELECT per exercice ?!3. What about bringing lagging bodypart ?! For example if my hams are weak, instead of doing quads/hams...can i do hams/quads ?!4. If some exercice doesnt feel good for me, can I switch it for another ?! For example i dont really like DB pullover for chest, so can i switch it for fly with DB ?!Thanks again 🙂Im asking those questions because i really like CBL and just what to optimize the diet and workout to have the best gains
Too much in your head over all this, I think. Do the routine, add extra volume along the way since you're CBL'ing.Want to do DB flies? Cool, ADD them in--you don't need to replace DB pullovers with them. Boom, you just killed two birds with one stone; added some volume and you're mentally happier that you feel like you're hitting your chest better.
Haha, yes i was just thinking too much !Thanks a lot for your answer!One thing to say, my chest is sore and my calves were pumped like hell today 🙂
Just have one last question…I'm doing SA with shockwawe and I backload 4 times per week and i was wondering if the volume is enough with shockwawe becaus when i backload i eat lots of carbs from white rice/candies/ice cream and so far i was full every morning but I was doing full body 2x per week with 6 sets per body part each workout + 2 days i was doing 2 workouts High volume John meadow style!So my question is with shockwawe, do i have to lower my carbs intake because there not so much volume and frequency ?!Thanks
Backloads “amounts” should be directly proportional to the training you preformed that day, and the training you have ahead the next day. If you just slammed legs, and you have a chest session tomorrow, youll probably need a little bigger than if you just did only arms, and have a chest day tomorrow. Something youll have to regulate, monitor, and adjust on your own.
Thanks again CBachelor!Lol, i read all the thread I can but i have always some questions remaining lol...maybe I'm just thinking too much too!🙂
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