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Cybergenics Arm Workout
OPTIMIZING THE CYBERGENICS WORKOUT:
IMPORTANT POINTS TO REMEMBER
1. Every cycle must be brought to the point of total negative
failure. At the end of each cycle your muscles should
be fatigued to the point that completion of the movement
without any added resistance is momentarily impossible or
extremely difficult (depending on the movement).
2. There should be no rest whatsoever between each set of the
cycle. You should only rest long enough between each cycle
for your partner to complete his/her cycle. Keep rest time to
an absolute minimum.
3. All training must be all-out, utilizing 100% effort. Concentrate
everything and focus every bit of energy on every set and every
repetition. The set and cycle is over only when raising or lowering
the weight is physically impossible, even when 100% effort is
being imposed.
4. Stretch hard for 30 seconds after each cycle. This is extremely
important to the Cybergenics effect.
5. When doing forced reps, offer only enough assistance to raise
the weight. Do not offer superfluous assistance as it is dangerous
and counterproductive to the Cybergenics effect.
6. Use music during workout, as it evokes excitement and contributes
to the "psyche". This will help to increase concentration and
actually release small amounts of adrenaline.
7. Concentrate on raising the weight as quickly as possible while
lowering it very slowly, taking up to six seconds to do so. This
is extremely important to the Cybergenics effect.
8. Do not count repetitions, as there is no designated number that should
be performed. The cycle and/or set is completed only when total
negative failure is reached.
ARM TRAINING SCHEDULE SUMMARY
Always warm-up before beginning workout and
stretch after every cycle.
CYCLE 1-AA REPEAT CYCLE 3 TIMES
Barbell Curls at 95% maximum (+) and (-) failure
Barbell Curls at 50% of the above (+) and (-) failure
Barbell Curls at 50% of the above (+) and (-) failure
CYCLE 2-AA REPEAT CYCLE 2 TIMES
One-arm Concentration Curls at 95% maximum (+) and (-) failure
One-arm Concentration Curls at 50% of the above (+) and (-) failure
One-arm Concentration Curls at 50% of the above (+) and (-) failure
CYCLE 1-TR REPEAT CYCLE 4 TIMES
Lying Barbell Extensions at 90% maximum (+) and (-) failure
Close Grip Bench Press at same weight as above (+) and (-) failure
Lying Barbell Extensions at 90% maximum (+) and (-) failure
Close Grip Bench Press at same weight as above (+) and (-) failure
CYCLE 2-TR REPEAT CYCLE 2 TIMES
Medium Grip Pressdowns at 90% maximum (+) and (-) failure
Medium Grip Pressdowns at 50% of the above (+) and (-) failure
Medium Grip Pressdowns at 50% of the above (+) and (-) failure
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