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How to combine exercises
for MAXIMUM tension and growth
Destroy genetic barries with Hybrid Training
How to do TWO exercise at once to triple your results...
Got something VERY interesting
for you here today from the "Mad Scientist of Muscle"
Nick Nilsson...it's a technique called "Hybrid
Training" and it's actually pretty mind-blowing...
Essentially, you're going
to discover how to combine TWO or more forms resistance
into ONE movement to better match the strength curve
of an exercise or bodyparts.
Why is this useful?
Because when you can put
MAXIMUM tension on a muscle through the ENTIRE range
of motion and not just the WEAKEST part of the range
of motion, you can literally TRIPLE the results you
get from your training.
You can also use additional
forms of resistance to change the direction of tension
during an exercise...for example, when doing deadlifts,
you can get not only the straight up and down tension
of free weight...you can also get directly horizontal-pulling
tension via band or cable to put additional workload
on your body in a backwards movement pattern.
ONE Hybrid set is literally
worth two or three regular sets...
Sound interesting? Check
it out here:
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Hybrid Training FAQ -
How it will boost your muscle and strength
What you need to know about Hybrid Training
One set of THIS is worth 2 or 3 "normal" sets...
So after talking about
Nick Nilsson "Hybrid Training" technique the
other day, I received a lot of questions about how to
do it, who it's good for, etc. So I asked Nick if he
could provide me with an FAQ to help answers any questions
you might have about it.
<== Get Hybrid Training here
I'll get right into it...
You mention combining
two different exercises to eliminate the
weak points of both and put more tension on the muscles.
just a fancy way of teaching me supersets?
Nope! While supersets
do have their place in training, "Hybrid
Training" goes one better than regular supersets
(where you do
two separate exercises, one after the other). With "Hybrid
Training," you do BOTH at the EXACT SAME TIME.
For example, we will combine
dumbell bench presses with cable
flyes. If you were to do them as a superset, you would
presses THEN you would immediately do the flyes. With
Training," you'll do cable flyes WHILE you're doing
I was doing these just
last night and I thought my chest was
going to explode by the time I was done! The effects
double-resistance has to be felt to be believed.
What equipment do I need
to have in order to perform "Hybrid Training"?
Since "Hybrid Training"
is a more specialized type of training,
there are a few basic requirements. The good news is,
it can be
very easily adapted to just about any setting, whether
working out at home or at a gym!
Because you'll be combining
two different types of resistance,
you will need to have access to two different types
resistance. Makes sense, doesn't it!
What this means is, at
the very least, you'll need free weights
(dumbells or barbells) and either cables (meaning the
low pulleys) and/or training bands. A power rack is
though very helpful.
In the book, I'll give
you very detailed instructions on how to
best attach the cables and/or bands to your free weights
to really maximize the effects on the muscles.
Training bands, which
I talk about much more in the book, are
EXTREMELY useful for "Hybrid Training". To
be honest, even if
you don't get the "Hybrid Training" book,
I'd strongly encourage
you to check out this site for getting some high-quality,
reasonably-priced training bands (and not the skinny
elastics but the thick "take a beating" type
of bands that
Do I need to be an advanced
trainer to use "Hybrid Training"?
Not at all! The concepts
in the book can be used by almost every
level of trainer. The only exception would be complete
beginners, whom I would recommend get a handle on the
exercises before trying "Hybrid Training."
If you've had some training
experience, this book will help you
along tremendously. And if you ARE an advanced trainer,
going to LOVE how the "Hybrid" techniques
mass-building tension on your muscles.
Let me put it this way...I've
been training more than 16 years
and "Hybrid Training" techniques WORK LIKE
CRAZY for me. They
really help pile on the muscle and strength (in one
exercise, I've used 100 lbs MORE than my barbell bench
1 Rep Max over a full range of motion).
Yet I've used some of
the techniques with others who've been
training less than a year with great success!
exercises difficult or time-consuming to get set up?
Only if you don't know
what you're doing :) As I mentioned above,
in the book, I'll give you very detailed instructions
on how to
best set up the "Hybrid" exercises. Once you
know how to do it,
the set-up is very quick and very easy, no matter which
In fact, you'll not only
get videos that show you how to perform
the majority of the exercises in the book, I've included
that show you exactly how to set everything up as well!
One of the greatest benefits
in this book is the huge number of
videos (88, to be exact) demonstrating practically EVERYTHING.
From setup to exercise technique, there won't be a single
where you don't know EXACTLY what you're doing.
exercises hard to incorporate into my current training
Completely the opposite,
in fact! A "Hybrid" exercise can be
directly substituted for a regular exercise in whatever
you're using right now. A "Hybrid" barbell
curl can easily be
done instead of a regular barbell curl.
The only thing to keep
in mind is this...since "Hybrid" exercises
are that much more effective at putting tension on the
you most likely won't need to do as many sets to get
In every single workout,
I've had to reduce the number of sets
that the workout has called for simply because my muscles
completely shot before I'm able to finish all the sets.
Are "Hybrid Training"
exercises really 2 to 3 times more effective
than normal sets?
In my experience...yes.
And let me give you an example.
When you're doing a lying
tricep extension with a barbell, you
get plenty of tension as you're bringing the bar down
forehead. No argument there. But as you come back up
to the top,
the tension gets less and less until, at the top, you
practically nothing because the bones of your arm are
So how much more effective
do you think the exercise would be if
you didn't lose ANY tension as you came to the top?
If, when you
got to the top, you also had resistance pulling directly
backwards instead of just pushing straight down (like
the bar). Your triceps get NO break and the muscle-building
tension is TREMENDOUS.
This change in directions
of resistance really makes a big
difference in the results you'll get in your training,
terms of muscle-building and strength.
The bonus is, because
the exercises are so effective at working
the muscles, I believe they also give the metabolism
boost, helping to increase fat loss!
Is this just a gimmick,
i.e. is it just different for the sake of being different?
Definitely not. In fact,
"Hybrid Training" isn't even "thinking
outside the box." I've made a whole new box and
outside that one! (a little poetic liberty there :)
Let me put it this way...there
are plenty of ways to do crunches
that are all slightly different from each other but
give you the
same basic results. You can read entire "special
magazines based on that concept. That's NOT what I'm
I do "different"
for the sole purpose of getting better (and
faster) results. This is a whole new way to train that
give you a
much better understanding of how your muscles work AND
apply extraordinary tension to them.
I train at a gym with
a lot of people around. Will I look like a complete
idiot when I'm doing these exercises?
You WON'T look like an
idiot but I can promise that you WILL
look different than everybody else. And I'm guessing
training because you want to look like everybody else!
are actually based on standard gym exercises,
e.g. barbell curls, bench press, squats, deadlifts,
that respect, you'll be doing exercises you already
that everybody will recognize. It's when you apply the
"hybridization" to the exercises that you'll
see the eyebrows
Once you start using these
exercises, you most likely WILL have
people coming up and asking you what you're doing. Or,
passes, you'll start to notice other people doing the
things you're doing because they'll see the results
getting and how effectively your muscles are getting
That's it for now!
To learn more about "Hybrid
Training" and to get your copy now, go to:
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THE single most INSANE exercise for your chest EVER...(I promise)
[Take the red pill]...and try this INSANE chest exercise
This your last chance...take the red pill or the blue pill...
there's no going back...
This exercise is going to seriously blow your mind...and
honestly, even if you never actually even try it yourself,
just the explanation of the reasoning behind how it
works is going to open your mind to a whole new world
of possibilities in your training.
After all, you don't come to me for "normal" right?... ;)
You won't look at weights, cables or bands the same way again.
The exercise is the Triple Hyrbid Cable-Chain-
Dumbbell Bench Press...
...and here's what it looks like.
I'll take you through it, step-by-step.
1. The Dumbbell Bench Press
When you're doing a dumbbell bench press, you get
maximum tension on the pecs in the bottom portion
of the range of motion.
As you press up, you lose much of that tension in the
pecs as the arms come in towards the mid-line of the
body. The weight is supported primarily by the bones
of the arm rather than muscle tension in the chest.
The exercise, however, DOES allow for substantial
loading...in my case above, a pair of 105 lb dumbbells.
The Cable Flye (or Band Flye)
The standard cable flye is an excellent exercise for
focusing on the peak contraction position of the pecs...
which is bringing the hands in towards the mid-line of
There is almost NO resistance at the bottom position
of the exercise...the best of the exercise happens as
you bring the hands up and together, in a diagonal/
horizontal movement (which a dumbbell press can't
To do this, I've attached the cables to my wrists via
ankle straps so I can grip the dumbbells freely. You
can also loop the cable around the handle and clip it
back onto itself to attach.
3. The Chains
Adding chains to the dumbbell bench press takes the
exercise to the NEXT level of targeted loading.
Because as you press the dumbbells up, not only are
you losing tension in the pecs...your leverage is also
This means you FEEL stronger (and can move more
weight) in the top portion of the range of motion than
at any other point in the movement.
By hooking chains onto the dumbbells, as I press up,
I'm taking more and more links of the chain off the
ground, dynamically adding weight to the exercise
exactly as the leverage is improving.
Yes, I'm Nuts...And Here's How It Works...
I think you're starting to see the power of this combination....
and when you put it all together, here's what happens...
When you start the press out of the bottom, you've got
maximum loading of the dumbbell bench press exercise
with very little cable tension and minimum chain loading.
As you start to press up, during the first half of the
movement, you still don't have much horizontal tension
from the cables but you're starting to take chain links off
the ground, increasing the resistance.
Once you pass the sticking point of the exercise and you
start to bring your hands in towards the center, your
leverage improves...and THIS is where the cable (or band)
lateral resistance kicks in to provide direct resistance
against the inward action of the pecs.
In addition, you're still taking more and more chain links
off the ground, adding to the load.
As you press to the top and finish the rep, the dumbbell
resistance has dropped a lot but the cable tension is at it's
maximum. In addition, the chain load is also at it's maximum.
Your pecs are STILL under tension...even at lockout...and
under maximum load.
They get NO break from top to bottom through the ENTIRE set.
And let me tell you, the first time I tried this, I seriously thought
my pecs were going to explode. The tension was just
Adapting The Exercise Based on Available Equipment
As great as this exercise is, I also fully realize that not
everybody has access to all the "toys" that I do. The chains
are optional...if you have them, great. If not, the dumbbells
and cables are the biggest keys to the exercise.
If you don't have low-pulley cables to work with, you can
very easily use bands instead. You'll get the same "inwards-
tension" effect via band tension as you will with cables.
Just hitch the bands to a pair of solid objects out to the sides
then loop them around either your wrists or the dumbbell
handles and you're good to go.
Why It's a "Hybrid" Exercise
I call this type of training "Hybrid Training"...combining
multiple forms of resistance into a single exercise to
maximize muscle tension and loading patterns for strength
and muscle gains.
And this Triple Hybrid Bench Press exercise is only just
the beginning...because you KNOW I didn't just stop there... :)
I've actually put together an entire book of this stuff...
exercises just like the one above covering every single
part of your body and every major exercise and movement
This stuff is literally off the hook...and it WORKS.
So if you've hit plateaus with strength or muscle development...
if you've gotten bored in the gym...or if you're just looking to
take your understanding of how the body works to a whole
Learn how you can make every single exercise
do 2-3 times MORE effective with Hybrid Training.