Riot bombing to break through a muscle growth plateau

Riot bombing is a brutal superset method in which two opposing muscles take a heavy training load in a very short time. It suits you when your regular arm training or the training of another muscle group has stalled and you need a fresh push. The simple truth: it is not a comfortable workout, but the pump can be impressive.

Why does riot bombing work on the muscle?

This technique lets you flush as much blood as possible into the working area. Because antagonist muscles, i.e. muscles that work against each other, are trained at the same time, blood is driven into one area very strongly. For the arms, for example, you train the biceps and triceps back to back.

That is exactly why the method feels like shock therapy. Rest intervals are short, the training volume is high and the muscle gets no usual calm pause. Remember that feeling when you first tried supersets and your arms felt like they were about to explode? Riot bombing takes that same feeling one small step further.

The method suits an advanced lifter best, someone who knows exercise technique and can adjust the weight quickly. For a beginner, 20 SETS for one muscle is simply too big a jump. If your technique falls apart, the pump is of no use.

How does riot bombing work in practice?

Riot bombing means you pick two antagonist muscles and only one exercise for each. The classic example is biceps and triceps: standing barbell biceps curl + lying French press. They are performed AS A SUPERSET, AND ONLY THEN COMES A REST BREAK OF 30 SECONDS.

Start with a weight that brings you to your limit at about 10 repetitions. This applies to both the biceps curl and the French press. After the superset you rest 30 SECONDS. Then you move on to the next superset. Nine times out of ten you don’t need to change the starting weight right away, because the repetitions drop anyway.

The principle is simple: pyramids up and down until all 20 sets are done. In the example below, SS stands for a superset, i.e. BICEPS CURL + FRENCH PRESS. The given repetitions apply to both exercises in the superset.

Superset = SS
SS 1  10 x
30 seconds
SS 2  9 x
30 seconds
SS 3  8 x
30 seconds
SS 4  7 x
30 seconds
SS 5  6 x
30 seconds
SS 6  5 x
30 seconds
SS 7  4 x
30 seconds
SS 8  5 x
30 seconds
SS 9  6 x
30 seconds
SS 10  8 x
30 seconds
SS 11  10 x
30 seconds
SS 12  10 x
30 seconds
SS 13  11 x
30 seconds
SS 14  12 x
30 seconds
SS 15  13 x
30 seconds
SS 16  14 x
30 seconds
SS 17  15 x
30 seconds
SS 18  14 x
30 seconds
SS 19  13 x
30 seconds
SS 20  12 x

As you can see, you start with 10 repetitions, work down toward 4 repetitions, and then lower the weight so the repetitions climb back up to 15. This is not set-in-stone math. What matters is keeping the work dense and choosing a weight that keeps the exercise under control.

What to watch so riot bombing doesn’t wreck your training

The first thing is to leave your ego at the door. At this volume and intensity, your usual training weights drop considerably. That is normal. If you try at all costs to hold the same weight you use in regular sets, your technique will start to fall apart quickly.

The second thing is tempo. The translator’s recommendation was 2 sec. lowering the weight, 1 sec. light stretch in the bottom phase, 2 sec. lifting the weight and 1 peak contraction. If such a slow tempo doesn’t work for you, you can try a 2020 tempo. It is gentler and lets the repetitions move a little faster.

The repetition range doesn’t have to match the scheme exactly. In practice you can aim for 5–15 repetitions. If SS 11 and SS 12 don’t come out at exactly 10 x, nothing bad happens. Stay within the range, raise or lower the weight, and focus on keeping both exercises clean.

There is no point in doing this kind of shock in every workout. Something this intense is better saved for maybe every 5–6 workouts. In between, let the muscle recover, sleep properly and keep your protein intake high, especially if your goal is gaining mass.

Riot bombing and the pump

So what actually happens? The muscle works continuously, the rest is only 30 SECONDS and the blood stays in the area. The result is a strong pump and vascularity. The original also said that this kind of shock therapy increases mitochondrial density. That sentence is worth taking as a training observation, not as a promise that everyone will grow the same way right away.

The translator added an honest note: having tried it firsthand, they found it really did wear out the arm thoroughly. You get an insanely powerful pump. That is exactly why the method works well as a short wake-up call, not as the foundation of an entire training program.

FAQ

Is riot bombing suitable for beginners?

Probably not. First you should be able to perform the exercises with solid technique and know which weight suits work at 10 repetitions. Otherwise the workout quickly turns into just flailing around.

Do I have to do exactly 20 SETS?

The original idea of the method is 20 SETS, but in practice quality counts too. If your technique goes bad, stop earlier. The goal is not to fill in the table at all costs.

How often should you use this method?

Not in every workout. It’s a good idea to use it sparingly, for example every 5–6 workouts, when you need a strong change from your regular routine.

Source

Source: “Riot Bombing Explained Jacob Wilson”

Author: Translated by Janar Rückenberg

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