abs of WBFF Figure Competitor
(and user of my Metabolic Surge
you want fat loss and increased
muscle definition, there ARE
ways to train that can help
you achieve those goals.
of the key methods that I like
to use is a tension-oriented
superset done for medium to
high reps, focusing on keeping
strict form and squeezing the
muscles HARD as you perform
focus on tension and form really
brings out the definition muscle,
which can really set your physique
apart when you start getting
into lower bodyfat levels.
being said, even if you DON'T
currently have low bodyfat and
are trying to get there, this
style of training is VERY beneficial
for you as well.
Introducing the In-Set Superset Superset
yep, that double superset is NOT a
typo...you're actually going to be
doing an antagonistic superset of
what I call "in-set supersets."
is a training technique I just used
in a recent workout from my Metabolic
Surge - Rapid Fat Loss program.
break it down a bit to explain it...once
you get the concept, it's really not
as confusing as the name implies.
an Antagonistic Superset is when you
perform back-to-back sets for opposing
muscle groups...in this case, the
back and the chest. An example of
this would be a pulldown and a bench
press. This is a GREAT way to get
more work done in a shorter period
of time as these opposing muscle groups
generally don't have much, if any,
overlap and you can right into the
other exercise without losing much
that structure in the back of your
mind here while I explain the next
In-Set Superset is a technique I've
talked about before where you perform
two exercises in one set, alternating
reps of each. These two exercises
share a common position. An example
of this is the dumbell bench press
and the dumbell flye.
put these two concepts together...
going to start with an In-Set Superset
for the back (a combination exercise
I call the Full-Range Pulldown), done
for 12 to 15 reps. Then we're going
to go straight into an In-Set Superset
of Dumbell Bench Press and Dumbell
Flyes for 12 to 15 reps.
when I say 12 to 15 reps, I mean that
many reps for EACH exercise...so pick
light weights and get ready for the
Exercise #1 - The
exercise is done using a regular high
pulley or pulldown machine. You can
use a V bar handle or a regular straight
bar, close or wide grip.
with a pulldown.
remember, when doing pulldowns, you
want to INHALE as you pull down so
that you're expanding your chest during
the pull. This expansion puts your
lats in the optimal position to contract.
you get to the bottom position, hold
the handle there in space and lay
row the handle down to your chest
again, inhaling again during this
portion, puffing up your chest to
meet the handle. Also, try to force
your elbows behind your back - this
will bring your shoulder blades together
and get you maximum contraction.
double movement puts MAJOR tension
on the lats (and arms and other upper
back muscles). Come up back in one
smooth movement then repeat the sequence.
12 to 15 reps of this (one full rep
consists of a pulldown and a row then
again, I want to emphasize use a LIGHT
weight and STRICT form. The goal here
is not to just bang out reps to reach
a number...we truly don't care about
the actual number you hit. That range
is there as a guide for how much resistance
goal is to MAXIMUM tension on the
lats for an extended period time and
get a hard contraction at the bottom
of each part of each movement.
will feel this one and it will hurt.
I won't sugarcoat it. When the lactic
acid burn catches up to you, you'll
you're done, IMMEDIATELY go to the
next exercise combo (no rest).
Exercise #2 - In-Set
Superset of Dumbell Press and Flye
this pairing, you should have pre-set
a pair of dumbells that you could
use for 15+ reps of flyes. In other
words, something light. I'm using
a pair of 50 lb dumbells.
down on the bench and do one set of
the press. DO NOT bang the dumbells
together at the top. Besides being
annoying, you're using light weight
and nobody will be impressed. Also
(and most importantly) it takes the
tension off the muscles and puts it
on the joints.
STRICT press, focusing on squeezing
the pecs hard all the way up to the
top. When you hit the top, turn the
dumbells and do a flye.
the dumbells slowly down into the
stretch, making sure you really feel
the pecs getting that stretch under
tension, then come back up. On the
way up, imagine that you're wrapping
your arms around a big tree...this
helps activate the pecs properly.
12 to 15 reps (or as many as you can
manage) of EACH exercise alternating
in this fashion.
you've completed those two in-set
superset combo movements in a superset
fashion, you're all done...for now.
60 to 90 seconds rest then do it again.
I recommend doing at least 2 to 3
totals rounds of this antagonistic
in-set superset superset combo. You
won't need anything else for back
or chest after this...doing more would
be overkill so resist the urge.
I just want to emphasize muscle tension
and contraction...those are the key
things we're going for here in this
superset. Actualy number of reps don't
matter...it's the FEEL that we're
really looking for because THAT is
what's going to give you the muscle
quality and definition that you want.
Last Quick Thing...
I let you go, I just wanted to bring
you one last thing here...
I'm not one to brag about my programs
or claim they're the "best in
the world and everything else is garbage"
they're effective but I also know
it's the hard work that YOU put in
when you do them that really makes
the results so spectacular.
being said, I've got some Metabolic
Surge results here that I wanted to
share with you. This email just came
to me recently and I thought it was
I recently purchased your
Metabolic Surge program and
am on day 29. I started with
the "New Surge"
program and have went from
a starting weight of 279 to
a current weight of 266.5.
I have also seen an obvious
decrease in bodyfat and increase
I also wanted to give you
a little background on myself.
I had not done anything (weights,cardio,etc.)
since August of last year
before deciding to try your
program. However, I am not
new to training. I have worked
out my whole life and also
competed in wrestling at the
Division 1 level. So, I enjoy
to work out and love challenging
programs like yours.
is the first weight/fat loss
program I have ever done where
I have actually gained muscle
and strength while losing
weight and fat. I honestly
didn't believe that it was
Several times I have lost
tremendous amounts of weight
for wrestling in short periods
of time and this would leave
me with such significant reductions
in muscle mass and strength
that I would always just quit
lifting during the season.
Needless to say, this program
has amazed me.
just turned 30 and had let
myself go basically but this
program has really changed
everything for me and motivated
me to get back into great
am currently at 266 and would
like to get down to about
235 with very low body fat.
I am just under 6 feet tall.
also wanted to thank you for
making these great programs
available to people at such
an affordable price. I'm only
29 days in and it has really
changed everything for me.
I was 30 years old and
close to totally giving up
on training and dieting.
This program has really changed
my life and has given me a
new drive and totally different
approach to my diet and training.