to build muscle faster? "Hybrid Training"
is a powerful new concept in weight training that
combines TWO separate forms of resistance into
ONE single exercise to dramatically increase the
muscle-building power of both!
releasing the full "Hybrid Training"
book in Novemeber, the response has been just
tremendous! But for those who want to experience
this extraordinary technique for themselves before
unleashing the full power of ALL the exercises
in the book, I've decided to go ahead and turn
a sample exercise loose!
exercise is the Cable-Barbell Curl and it's going
to turn your biceps into mush and then into mountains!
So What is "Hybrid Training?"
Training" is a technique that allows you
to use TWO distinct forms of resistance in ONE
exercise. Why is that good? Because standard exercises
have limitations due to your body's biomechanics.
you do a barbell curl, you can only use as much
weight as your biceps can handle IN THE WEAKEST
PART of the exercise, which is when your elbows
are bent 90 degrees.
if you're only use as much resistance as you can
handle when your muscles are at their weakest,
don't you think you're shortchanging yourself
when it comes to strength and muscle-building?
this "Hybrid Training" exercise, you're
going to dynamically alter the resistance AS YOU'RE
DOING THE EXERCISE. When you start, you'll be
curling the barbell as usual. But the moment you
pass that "weak point" and your biceps
are mechanically stronger, the resistance will
INCREASE, dramatically ramping up the muscle-building
power of the exercise.
will happen because you will be attaching a cable
(or elastic training band) directly to your barbell.
I'll give you detailed instructions on how to
do that after you learn how to perform the exercise.
combined targeted resistance means you'll be matching
the actual strength curve of the barbell curl
MUCH closer (using more resistance when the biceps
are in a stronger position). This means MORE muscle
growth and more strength because you're pushing
biceps to the limit through a MUCH greater range
How To Do Cable-Barbell Curls:
you will attach a low-pulley cable to the EZ bar
or regular straight barbell (this is explained
in detail below). Reach down and pick up the bar,
taking a shoulder-width grip on the bar. Use a
light to moderate weight on the bar and a light
weight on the cable machine - you'll know why
you need to start light after doing a few reps
take a big step back. This big step changes the
angle of resistance that the cable will provide.
Rather than pulling it straight up and down, you'll
be pulling it up and back.
is more effective because the barbell curl is
NOT a straight up and down movement but is actually
an semi-circular arc type of movement. Pulling
the cable up and back means you're pulling directly
backwards towards your face. In the standard barbell
curl, you get NO backwards-pulling tension at
the top and have to focus on squeezing the biceps
hard yourself. With this direct angled tension,
you simply won't have a choice and the tension
stays on HARD!
begin the curl movement. Keep your knees slightly
bent, your core tight and your head looking straight
forward. Because of the cable pulling you forward,
you will need to lean back a little as you perform
the first 2/3 of the range of motion, the cable
is not actually moving very much. But as you come
towards the top 1/3 of the range of motion, you'll
notice the cable curl portion kicking in MUCH
you come to the top, as I mentioned above, you're
actually pulling the cable directly towards your
face, dramatically increasing the tension on the
biceps at the top. This is very useful because
you get increasing resistance only AFTER the sticking
point (the weakest point) of the exercise.
biceps are biomechanically stronger in this top
range of motion and can handle (and will thrive
on!) the increased resistance that you're providing
for a 2 count at the top, squeezing the biceps
hard, then lower slowly. Repeat for as many reps
as you can do with good form then adjust the weight
for your next sets, if you need to.
How To Do This Exercise With Bands:
exercise can also be done using a band attached
to a solid object in front of you and looped around
the bar (explained below). Use a light-tension
band the first time you do this exercise to get
a feel for how it's done.
here to go to a site where you can get high-quality
training bands for great prices. Bands are
especially useful if you're training at home and
don't have access to cable equipment. I HIGHLY
recommended these bands as training tools. They're
very versatile and incredibly effective.
take a big step back to get some tension on the
band at the start of the movement. Perform the
curl exactly as described in the previous exercise,
bringing the barbell towards your face and squeezing
hard at the top. The increasing tension in the
band puts a powerful contraction on the biceps
at the top.
How to Attach the Cable To the
a very simple process to attach a cable to a barbell.
All you need to do is loop the cable around the
bar and clip it back onto itself. There will be
pictures of this process at the link below.
- First, get the
barbell set up and place it in front of the
cable to be used.
- Next, pull the
cable out and loop it once around the bar (in
the very center)
- Clip the cable
right back onto itself at a point right next
to the bar (the weight on the cable stack will
automatically tighten up the loop)
only downside to this setup is that the cable
may slide around on the surface of the bar if
the bar tilts during the exercise as it has nothing
to grip on. If you have a small towel, you can
very easily place this on the bar first, then
loop the cable on top of the towel. This will
help keep the cable from moving or sliding around
on the bar.
a general point, you will almost ALWAYS use less
weight on the cable than you will on the barbell.
For example, when doing cable-barbell curls, you
may use 70 lbs on the bar and 30 lbs on the cable.
How to Attach Bands
use a band with this exercise, you just need something
solid to anchor the band onto. This can be a weight
machine or a railing or even a dresser leg at
home! It just needs to basically be an immovable
a simple process to securely tie the bands onto
a rail or post - you will use what is called a
bale hitch. And you don't need to be in the Navy
to figure out how to use it!
do the bale hitch, loop the entire band around
the solid object. You have the two ends in your
hands. Now pull one end through the loop of the
other end. When you pull that end all the way
through so the loop tightens up, it creates a
this attachment low to the ground for the band-barbell
curl. For the barbell, just loop the other end
around the barbell and move it to the very center
of the bar. There's no need to hitch it onto the
barbell - the tension on the band during the exercise
will keep it in place.
first time you perform this exercise, get ready
for an eye-opener! It may not look like you're
using much weight on the bar or on the cable but
the combined result is huge. The difference in
the critical muscle-building tension on the biceps
this exercise a try in your next bicep workout.
Then imagine the results you can get in your ENTIRE
BODY when you put the full power of "Hybrid
Training" into effect on every single
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