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Rest Pause training/ Hypotrophy & Strength training

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Rest Pause training was first made popular by Mike Mentzer,but was around before he introduced it to the masses.

 

If it is commonly accepted that the ability to produce force is the major requirement for activating the white muscle fibers,which are the ones responsible for the most size and strength gains,why do we train in such a way that reduces force with each subsequent rep?

 

The force produced on a 8th rep of a set is dramatically less than the first couple of reps.

 

With rest pause,you use a weight that is around 90-95% of your 1RM,you perform 1 rep,rest 10 seconds,perform another rep,rest again and so on for about 4-5 reps.You can even reduce the weight during the set to ensure you make the next rep.An example for a 100kg bencher.

 

95kg x 1

rest 10 sec

95kg x 1

rest 10 sec

90kg x 1

rest 10 sec

90kg x 1

rest 10 sec

85kg x 1

 

This works with all major lifts like squat,bench,deadlift,powerclean,miltary press.It might just be what you need to get you out of that rutt .Try it for 4 weeks.

 

 

Hypotrophy & Strength training.

 

Alot of lifters would like to train for size & strength at the same time.This is one of the better ways to do this.

Warm up for your bench press till you get to 95% of your 1RM.For a 100kg bencher,here is an example.

 

60kg x 5

70kg x 3

80kg x 1

90kg x 1

95kg x 1

95kg x 1

95kg x 1

 

Once you can get 95kg x 1 for 3 sets,add another set each workout till you can make 95 x 1 for 8 sets.Then increase the weight to 97.5kg and begin again at 3 x 97.5kg x 1.

 

After this,jump on the incline bench and perform 5 x 5.When you can do 5 x 5 with a weight,increase it.

 

70kg x 5

70kg x 5

70kg x 5

70kg x 5

70kg x 5

 

The best way to increase size is when your neural pathways are firing after performing those heavy singles.

 

Give these a try if you need a change.

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Do you rack the weight in between or just stay with locked arms....legs whatever it may be?

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The first time you try it you will know the answer lol You rack them

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