T-Nation: 6 Ways to Bring the Pain

For lots of folks, exercises like bodyweight squats, glute bridges, and push-ups don’t pack the punch necessary to stimulate adaptation. However, when you precede an isometric hold at the most difficult position of each of them with a heavy hitting dynamic movement working the same muscles, you have yourself one deadly combination.

And so I came up with my so-called "Deadly dynamic-static compound sets." Simply put, these are couplets of exercises targeting the same muscle groups performed in rapid succession as follows:

A. Dynamic exercise: 8-12 reps
B. Static hold: to failure

The sets can be performed by just about anybody and for just about any muscle group. In my latest T-Nation article, I describe 6 of my favorite such 'Ways to Bring the Pain:'

http://www.t-nation.com/training/6-ways-to-bring-the-pain