Here's the big
secret...you DON'T have to
Once you know how it's done, you can easily utilize TWO forms of resistance at the very same time, hitting your muscles nearly twice as hard with the same amount of time and effort.
I'm sure you could think of any number of exercises where the limits of the type of resistance you're using negatively affect how well the exercise works for you. It means you will have to do MORE exercises and more work to fully train your muscles for complete development and muscle gain.
Why is it so much more efficient and how is it going to build more muscle than regular training?
The downside is, to get this powerful continuous tension in a regular exercise, you can only use a limited range of motion and a reduced amount of weight. You have to stop short of the top and stop short of the bottom AND you have to use lighter weight to even be able to keep the tension on the muscles long enough to be effective.
Not with "Hybrid Training"
When you put "Hybrid Training" into effect, you combine TWO forms of resistance that eliminate each other's weak points, allowing you to apply continuous tension to the muscles through their ENTIRE range of motion. You can use more weight and you're doing FULL-range reps of both exercises...
...and the amount of tension you can put on your muscles with this training system is absolutely ridiculous...
Think of a dumbell press for your chest...the most powerful part of this exercise is near the bottom where your pecs are getting the most stretch and the most tension. So what happens as you come to the top of the press? When you bring the dumbells close together, you start to lose tension in the pecs and the stress goes onto your joints and bones. The weak point of this exercise is near the top.
In the graph below, you'll see as you move from left to right, you get high tension at the bottom of the movement (the bottom of the Dumbell Bench Press) and it tapers down to low tension as you get to the top.
In the graph below, you'll see as you move left to right, you start with very little tension, gradually building up to maximum tension at the top.
Here's what the end result looks like...
As you can see, at the bottom of the press, you have maximum stretch and tension on the pecs via the dumbell press.
Then, as you press up, as you lose that tension from the dumbell presses, the cable tension gradually takes over and puts direct OUTWARD-pulling tension on the pecs, which is direct resistance against their function of bringing the arms inwards.
So rather than completely losing tension at any point at all in the exercise, you keep tension on through the ENTIRE exercise and maximize it at the two most powerful points in the movement...full stretch and full contraction.
You see, TENSION is the real secret to muscle growth...your muscles thrive on it and this style of training FORCES that tension on in a BIG way.
You're going to learn...
The bottom line: these "continuous tension" exercises will help you gain muscle and build strength at a DRAMATICALLY ACCELERATED RATE, using equipment you already have access to at your gym.
And I can promise you, once you learn the secrets of "Hybrid Training," you'll be hooked!
"Hybrid Training" also demolishes another MAJOR limitation of standard exercise technique: changes in the strength curve.
Because if you think about it, you can only use as much weight as your muscles can handle at their WEAKEST point. A chain is only as strong as it's weakest link.
Thank about it...when you're doing standard full-range reps of the bench press, YOU ARE LIMITING YOURSELF TO THE WEAKEST LINK and it's the single greatest limitation holding back your strength and muscle gains in that exercise.
In the graph below, you'll see the thick section across the bottom. This is the actual weight you have on the bar.
The Sticking Point is that point about 1/4 of the way up where your leverage is at it's worst. The exact spot varies from person to person...when you fail, THIS is where you fail.
This means you can ONLY do full range reps with as much weight as you can handle at exactly that point.
If you keep moving to the right on the graph, you'll see that the actual leverage and strength capabilities of your muscles keep on going up...the problem is that the resistance DOES NOT. You are still stuck using only the same, minimal amount of resistance that you were able to push past the very weakest point of the exercise.
"Hybrid Training" takes the specific strength curves of exercises into account using additional targeted resistance to more closely match the specific strength curve of an exercise.
In plain English, it means you get ALL the resistance you can handle at the bottom of the bench press (through the weakest point) and ALL the resistance you can handle all the way to the top!
So instead of wasting the majority of a bench press rep by using only as much weight as your muscles can handle in their weakest ranges, you're going to take FULL advantage of the ENTIRE RANGE OF MOTION from top to bottom.
This is achieved with combinations of different forms of resistance and through the use of one of the best training tools I've ever come across...heavy duty elastic training bands.
If you've heard of Louie Simmons and the Westside Barbell Club, you know that they know SERIOUS STRENGTH. As part of his strength training protocols, Louie has also pioneered the use of bands (and chains) for changing the resistances of exercises to better match the actual strength curves of exercises.
So when we add training bands to the Barbell Bench Press, check out how the resistance changes...you use just enough resistance to get past the sticking point, then as you press up, the bands start adding additional resistance, challenging your muscles more and more as their leverage gets better and better!
This is a detailed "how-to" guide to help you get the most out of training with bands as great direct resistance, as assistance and even by ALTERING THE DIRECTION of resistance!
And if you can do plenty of reps on your own and need MORE resistance? You can use bands for extra resistance in a way that matches the strength curve of the exercise...less resistance at the bottom, more at the top...or use a cable machine to change the direction that the extra resistance pulls on you (to better match the optimal path of resistance of the exercise!).
"Hybrid Training" takes
bodyweight training to a whole new level. It can be used with push-ups,
crunches, lunges, chin-ups, and many more!
Learning "Hybrid Training" is easy. When I teach you how to do "Hybrid Training," I'll give you extremely detailed descriptions of setups, exercise performance, why the exercises are so effective, as well as tips and tricks for making the exercises even MORE effective.
You don't need to change a thing except the exercise you're doing. You can do a straight-across substitution of "Hybrid Training" exercises for regular exercises. If your program calls for 3 sets of bench press, you can directly substitute 3 sets of "Hybrid" bench press.
The transition is completely painless and the results you'll get just from these simple changes will truly blow your mind.
You mention combining two different exercises to eliminate the weak points of both and put more tension on the muscles. Is this just a fancy way of teaching me supersets?
Not at all. While supersets do have their place in training, "Hybrid Training" goes one better than regular supersets (where you do two separate exercises, one after the other). With "Hybrid Training," you do BOTH at the EXACT SAME TIME.
For example, we will combine dumbell bench presses with cable flyes. If you were to do them as a superset, you would do the presses THEN you would immediately do the flyes. With "Hybrid Training," you'll do cable flyes WHILE you're doing dumbell presses.
The effects of the double-resistance has to be felt to be believed.
What equipment do I need to have in order to perform "Hybrid Training"?
Since "Hybrid Training" is a more specialized type of training, there are a few basic requirements. The good news is, it can be very easily adapted to just about any setting, whether you're working out at home or at a gym.
Because you'll be combining two different types of resistance, you will need to have access to two different types of resistance. Makes sense :)
What this means is, at the very least, you'll need free weights (dumbells or barbells) and either cables (meaning the high and/or low pulleys) and/or training bands. A power rack is optional, though very helpful.
In the book, I'll give you very detailed instructions on how to best attach the cables and/or bands to your free weights in order to really maximize the effects on the muscles.
Training bands, which I talk about much more in the book, are EXTREMELY useful for "Hybrid Training". To be honest, even if you don't get the "Hybrid Training" book, I'd strongly encourage you to check out this site for getting some high-quality, reasonably-priced training bands (and not the skinny "aerobics" elastics but the thick "take a beating" type of bands that powerlifters use):
Click here to see the source where I got my bands from. Bands are a PHENOMENAL way to add variety to your training and dramatically increase the effectiveness of every rep you do.
Can "Hybrid Training" be done using home exercise equipment such as the Bowflex or Weider Crossbow?
You can definitely use equipment such as the Bowflex with the "Hybrid Training". The only thing to keep in mind (as I mentioned just above) is that you will need free weight to provide that second form of resistance.
The Bowflex/Crossbow would be used in place of the cable or band to give you the combined resistance.
The nice thing is, since you are using combined resistance, you won't need a whole lot of weight to use with your free weights to get great results. Just same basic dumbells and a barbell will get you results.
Do I need to be an advanced trainer to use "Hybrid Training"?
You don't! The concepts in the book can be used by almost every level of trainer. The only exception would be complete beginners, whom I would recommend get a handle on the basic exercises before trying "Hybrid Training."
If you've had some training experience, this book will help you along tremendously. And if you ARE an advanced trainer, you're going to LOVE how the "Hybrid" techniques put incredible mass-building tension on your muscles.
Let me put it this way...I've been training more than 20 years and "Hybrid Training" techniques WORK LIKE CRAZY for me. They really help pile on the muscle and strength.
And at the same time, I've used some of the techniques with others who've been training less than a year with great success!
Are "Hybrid" exercises difficult or time-consuming to get set up?
Only if you don't know what you're doing :) As I mentioned above, in the book, I'll give you very detailed instructions on how to best set up the "Hybrid" exercises. Once you know how to do it, the setup is very quick and very easy, no matter which exercise you're using.
In fact, you'll not only get videos that show you how to perform the majority of the exercises in the book, I've included videos that show you exactly how to set everything up as well!
One of the greatest benefits in this book is the huge number of videos (88, to be exact) demonstrating practically EVERYTHING.From setup to exercise technique, there won't be a single moment where you don't know EXACTLY what you're doing.
Are "Hybrid" exercises hard to incorporate into my current training program?
Completely the opposite, in fact. A "Hybrid" exercise can be directly substituted for a regular exercise in whatever program you're using right now. A "Hybrid" barbell curl can easily be done instead of a regular barbell curl.
The only thing to keep in mind is this...since "Hybrid" exercises are that much more effective at putting tension on the muscles, you most likely won't need to do as many sets to get a full workout.
Case in point, I'm currently working with my "Metabolic Surge - Rapid Fat Loss" program, incorporating ONLY "Hybrid" exercises into it.
In every single workout, I've had to reduce the number of sets that the workout has called for simply because my muscles are completely shot before I'm able to finish all the sets as set out in the program.
Are "Hybrid Training" exercises really 2 to 3 times more effective than normal sets?
In my experience...yes. And let me give you an example.
When you're doing a lying tricep extension with a barbell, you get plenty of tension as you're bringing the bar down to your forehead. No argument there. But as you come back up to the top, the tension gets less and less until, at the top, you get practically nothing because the bones of your arm are supporting the weight.
So how much more effective do you think the exercise would be if you didn't lose ANY tension as you came to the top? If, when you got to the top, you also had resistance pulling directly backwards instead of just pushing straight down (like with just the bar). Your triceps get NO break and the muscle-building tension is TREMENDOUS.
This change in directions of resistance really makes a big difference in the results you'll get in your training, both in terms of muscle-building and strength.
The bonus is, because the exercises are so effective at working the muscles, I believe they also give the metabolism a bigger boost, helping to increase fat loss!
Is this just a gimmick, i.e. is it just different for the sake of being different?
Definitely not. In fact, "Hybrid Training" isn't even "thinking outside the box." I've made a whole new box and I'm thinking outside that one! (a little poetic liberty there :)
Let me put it this way...there are plenty of ways to do crunches that are all slightly different from each other but give you the same basic results. You can read entire "special editions" of magazines based on that concept. That's NOT what I'm all about.
I do "different" for the sole purpose of getting better (and faster) results. This is a whole new way to train that give you a much better understanding of how your muscles work AND how to apply extraordinary tension to them.
I train at a gym with a lot of people around. Will I look like a complete idiot when I'm doing these exercises?
You WON'T look like an idiot but I can promise that you WILL look different than everybody else. And I'm guessing you're not training because you want to look like everybody else!
"Hybrid" exercises are actually based on standard gym exercises, e.g. barbell curls, bench press, squats, deadlifts, etc. In that respect, you'll be doing exercises you already know and that everybody will recognize. It's when you apply the "hybridization" to the exercises that you'll see the eyebrows go up.
Once you start using these exercises, you most likely WILL have people coming up and asking you what you're doing. Or, as time passes, you'll start to notice other people doing the very same things you're doing because they'll see the results you're getting and how effectively your muscles are getting worked.