For individuals either lacking experience in intense resistance training, or those who are not in their best condition or are coming off a training layoff, it is recommended that you use the Pre-System Primer program for 60 days before using  the actual cyberbeast routine.

The workouts utilize (+) positive and (-) negative failure techniques. It is imperative that where designated, the exercises should be taken to positive failure (i.e., that point at which raising the weight becomes impossible) and negative failure (i.e., the point where controlling weight, whilst lowering it, becomes impossible).

To gain maximum benefits from this workout you should abide by the dietary advice in the cyberbeast diet.

Optimizing the Cyberbeast workout

1. Every cycle must be brought to a point of total negative failure.
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.
3. All training must be all-out, utilizing 100% effort.
4. Stretch hard for 30 seconds after each cycle.
5. When doing forced reps, offer only enough assistance to raise the weight.
6. Use music during workout, as it evokes excitement and contributes to the "psyche".
7. Visualize extreme circumstances which evoke, fear, excitement etc. This type of "psyching" can significantly boost training intensity.
8. Concentrate on raising the weight as quickly as possible, while lowering it very slowly, taking up to six seconds to do so.
9. 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.

The routine is spread over 3 days and repeated twice during the week, with day seven as a rest day.

Day 1 & 4 - Legs, Trapezius & Abdominals

Day 2 & 5 - Chest & Back

Day 3 & 6 - Shoulders, Biceps, & Triceps

Email: yourpersonaltrainer@ic24.net

Last modified: September 05, 2000

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