Cbl-Heavy-Duty Hybrid Split

[MaxDetonator]

Hi Guy'sIm starting tomorrow afetrnoon with the Cbl-Heavy-Duty Hybrid Split.Got a question:On the second Back Squats exercise Kiefer recommends a ELECT set with 10 reps + 1.As far as l understand ELECT its 1 set broken up in repletions of 5 reps pyramiding up in weight if lm not mistaken?Has anyone tried the Hybrit Split and whats the results so far?thanks

[Damon Amato]

You're thinking of partitioned set ramping. 

[Damon Amato]

I've done it for a few weeks.  I recommend easing into it if coming from something like regular shockwave. My first back workout made me sore for 9days because I over did it.

[Richard Schmitt]

How do you not have Deadlifts in a Back routine haha??

[MaxDetonator]

Hi this is taken from the program…on the last Back squat he instruck to do a ELECT set with 10 reps + 1…what does this mean?Exercise                  Perf      Sets        RepsFront Squats          STD        3**        12Back Squats            STD        2**        10Back Squats      ELECT    1              10+1Thanks

[David Margittai]

Hi this is taken from the program...on the last Back squat he instruck to do a ELECT set with 10 reps + 1...what does this mean?Exercise                  Perf      Sets        RepsFront Squats          STD        3**        12Back Squats            STD        2**        10Back Squats      ELECT    1              10+1Thanks

If you go and download his free Shockwave 1.4 E-book, he does a really good job of explaining everything you may need for Heavy Duty.ELECT is basically a style in which you perform your reps:

"Standing for Eccentric-Loading, Explosive-ConTraction, ELECT is a method ofperforming a single repletion to produce maximum strength gains, maximumcentral-nervous system (CNS) stimulation without over-stimulating or burningout the CNS. The repletion consists of lowering the weight through theeccentric part of the movement in 1 second, “releasing” the tension rightbefore reaching the turnaround point, then exploding into the contractionwhich should raise the weight as rapidly as possible on each repetition."

So for that last set of back squats, you would perform your 10 reps using this ELECT-style rep cadence, and then you would have your spotter help you to perform a single negative to finish.

[MaxDetonator]

Hi Thank you very much this does give me a better understanding of the structure of the program. Wish me luck lm starting this evening...Thanks

[David Margittai]

You're quite welcome! We're always here to try to help out as much as we can.Good luck tonight -- go out there and punch it right in the mouth!

[Marty P Koch]

Best of luck MaxDetonator!  Please do keep us posted on your experience: the feel of the routine, results, and how you like it overall.To echo mrjiggyfly, Smack it in the mouth!

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