Compound Exercise Overload Training...

...For CRAZY FAST Gains in
Mass and Strength!

 


Speaking from 28+ years of experience under the bar, CEO Training is THE single fastest way to build muscle and strength I've ever found...PERIOD.

 

And once you try it, and see the results you get, I KNOW you'll be a believer, too.

A Compound Exercise Overload workout consists of just ONE exercise done with heavy weight for EXTREMELY high volume. This tells your body it needs to get very good at ONE SINGLE MOVEMENT very fast. Nothing else.

Because when faced with this type of very specific stimulus, your body is capable of extraordinary adaptation...it literally becomes it's function.

And you only get 30 seconds rest between sets.

Seriously.

This is one of the toughest workouts you can do and you WILL be rewarded with results.

In the Muscle Explosion program, you're going to do it 5 days in a row, increasing the workout time EVERY SINGLE DAY...


This phase of the Muscle Explosion program becomes about basic survival for your muscles.

Your body will experience a tremendous emergency response in order to cope with this onslaught of steadily increasing training volume.

We're going to go BEYOND typical soreness and muscular exhaustion with this training...and your body will almost literally become a MACHINE at the specific exercise you're working.


Compound Exercise Overload works
to increase strength and muscle
mass in four ways...


1.

It laser-focuses your nervous system on a single exercise for peak efficiency

This is also known as "greasing the groove." There are no competing training stimuli here, just very specific focus. It's one of the reasons Olympic lifters only use a few lifts in their training. It's also one of the reasons they can lift such extraordinary amounts of weight!
2. It gives you a LOT of practice lifting heavy weight

This helps you to perfect your form and become more efficient with your lifting technique. It's a matter of training the nervous system to deal with low reps and powerful movements. Your body doesn't naturally know how to do it, if you haven't trained it. You're leaving a LOT of strength on the table if you don't.
3. The extremely high volume of training creates an emergency situation

This forces rapid, focused adaptation by your body, in muscle, connective tissue, nervous...everything. It HAS to build muscle in order to protect itself in order to survive.
4. The high volume forces a tremendous amount of blood into the target muscle group

This drives nutrients into those target muscles, assisting with recovery and growth. This also develops the microcirculation in the muscles, which further increases growth and recovery potential by improving the "plumbing" of your muscles.



Combine these four factors for one
INSANELY POWERFUL workout.

 


 

How To Do a Compound Exercise
Overload Workout...


1. Exercise Selection

First, select a compound exercise to work with. For mass, I would suggest either the squat or the deadlift (I like Trap Bar Deadlift for this).

Regardless of the exercise you do, you MUST ensure you have very good form when performing it. You're going to be doing a LOT of sets and any form errors will be amplified over the course of the workout.

CEO Training is best done at a time when your gym is not crowded. You're basically going to be training in a single exercise area for the entire workout. This isn't a big deal with deadlifts as you're just using a barbell. For bench press, use a flat bench in the rack for safety.

 

2. Timing Your Workout and Rest Periods

With CEO Training, I encourage you to use a stopwatch, regular watch or other form of digital timer (even a countdown app on your phone works great).

If your gym has a clock with an easily readable "second" hand, that will be fine, too. Otherwise, you're going to have to count your 30 seconds of rest in your head, which is not as accurate (plus that 30 seconds will tend to turn into a LOT longer as you go through the workout and it's critical to keep it constant).

Set the timer for the TOTAL workout time, e.g. if it's 40 minutes, I'll set it for 40 minutes.

You can use a variety of timeframes for this one...if you want to give it a shot as a single workout, do 40 minutes for maximum effectiveness.

During the workout itself, just mentally note the time when you finish the set and count the time interval from there. For example, if I finish a set and there is 16:45 left on my timer, I have until 16:15 on the timer for rest.

 

3. Performing the Sets

  • Begin with a weight you could normally do for about 6 reps or so.

  • Now perform 3 REPS with that weight, even though you CAN do about six. Be VERY sure to stick with 3 reps on each set - no more, no less. Your body hits a rep-range groove and will acclimate to it very quickly. This number is perfect...not so many that you can lactic acid build-up and not too few that you're overloading the nervous system by using too much weight.

  • You will NOT go to failure on ANY of your sets. The key here is training volume, not training to failure.

  • When you've done 3 reps, rest 30 seconds.

  • Now do 3 more reps.

  • Rest 30 seconds.

  • You are going to repeat these 3 rep sets with those 30 seconds of rest until you are unable to get 3 reps with that weight anymore.

  • This could take anywhere from 2 to 10 minutes (maybe more, maybe less), depending on the exercise and the amount of weight you're using.


Here's the key...if you're on rep #2 and it feels like you would have to push hard to get that third rep, STOP!

The idea here is NOT to push yourself to the max on each set but to stop short of it and train the body based on volume. So if you're on rep 2 and you think you could get 3 but it would be a struggle, that's the end for THAT weight.


ALWAYS keep the "do or die" rep in you.
THIS IS ABSOLUTELY CRITICAL.

Because basically, if you do it, you'll die!

 

4. Reducing The Weight

If you're doing squats or deadlifts (recommended) remove 10 lbs from each side of the bar so the weight is reduced by 20 lbs total. If you started with 315, you now have 295 on the bar).

Now just continue with the previous format, doing 3 rep sets on 30 second rest.

Drop the weight by 20 lbs (total) whenever you can't complete 3 reps during a set.

When you're using an exercise other than squats or deadlifts (bench press, for example), you can go with 10 lb total drops (5 lbs off each side), depending on how heavy your loads are.

With barbell exercises, like squats or deadlifts, load the bar with small plates. For example, if you're starting with 315 lbs on the squat, don't just throw three 45 lb plates on either side...finish the loadout with 25's and 10's. It'll be MUCH faster on the weight drops.

Continue in this pattern for the full time period of the workout (as I mentioned above, if you really want to go full bore, do it for 40 minutes total. If you want to just try it out, try 20 minutes).

 


Bottom line...your body will become
a MACHINE at whatever
exercise you use...

This training uses neuromuscular specificity to teach your body the absolute MOST efficient way to perform a single exercise.

Your body will learn to fire the exact sequence of muscle fibers it needs to do the exercise most efficiently, making VERY fast strength gains possible.

The extreme specificity also develops the specific muscles needed to perform that exercise in the most efficient pattern possible.

These two reasons make those incredibly quick strength gains possible!

 

Here's an Example Pulled Straight Out of My Training Logs Using Front Squats
(and this one shocked even ME)


On Day 1 of the Compound Exercise Overload training, I started with 185 lbs and managed to get four sets of 3 reps with it before having to drop the weight down to 175 lbs.

As you can see on the page below, I tracked EVERY SINGLE SET I DID. After I completed a set, I marked it on the page, because I really wanted to see the results I'd get with the CEO Training on Front Squats, which is one of my weaker exercises.


 

Now look at the left column of Day 5...

After FIVE DAYS of training nothing but Front Squats with CEO Training, I did 45 sets with it...the ENTIRE 40-minute workout...without having to decrease the weight.


Yep, that's literally 11 TIMES the training volume with that load with the SAME load I started with on Day 1.

And after testing my max a few weeks later, it was up from 225 lbs to 295 lbs.

Not too shabby for 5 days of training...I'm not kidding when I say you can compress 6 months of results into 28 days. It happened with me, and it will happen with YOU.

 

This is INSANE...so how do I incorporate this technique into a program for MAXIMUM muscle-building and strength results?