benmoore
Mar-17-06, 01:17 PM
Just developed a new method of busting through those plateaus today ^_^ particulary useful for bodyweight exercises where you just need more dam reps! It can however be easily modified for standard resistance training... I will be using pullups as the example for explaining - altho its all rather simple
right you have a set/rep goal of 3x12 on the pullups... thats 12/12/12
so you do the first set of 12... no problem 12/
second set of 12... struggling a bit on the last rep but you complete 12/12/
on the third set you only manage 6 consecutive reps! :o 12/12/6
Now what I was donig before was using rest-pause (stop exercise, rest for 3 or 4 seconds and then attempt exercise again to failure, repeat.... etc) to complete the final 6 reps on the last 6. This was all very nice but I hit a plateau soon enough... So i decided to expand on this and think up a simple yet hard hitting expansion on this method.
If you only managed 12/12/6 and still had twelve to do - you are going to do twice the number of reps you failed to complete (2x6 = 12) and you are going to do them all rest-pause ^_^
tried it today on the pullups... managed 12/12/8 actualy..... and forcing out 8 extra reps at the end felt seriously hardcore... my muscles havent felt like this in AGES!
Any ideas on a name I can give this? Alternativly do you have any feedback?
right you have a set/rep goal of 3x12 on the pullups... thats 12/12/12
so you do the first set of 12... no problem 12/
second set of 12... struggling a bit on the last rep but you complete 12/12/
on the third set you only manage 6 consecutive reps! :o 12/12/6
Now what I was donig before was using rest-pause (stop exercise, rest for 3 or 4 seconds and then attempt exercise again to failure, repeat.... etc) to complete the final 6 reps on the last 6. This was all very nice but I hit a plateau soon enough... So i decided to expand on this and think up a simple yet hard hitting expansion on this method.
If you only managed 12/12/6 and still had twelve to do - you are going to do twice the number of reps you failed to complete (2x6 = 12) and you are going to do them all rest-pause ^_^
tried it today on the pullups... managed 12/12/8 actualy..... and forcing out 8 extra reps at the end felt seriously hardcore... my muscles havent felt like this in AGES!
Any ideas on a name I can give this? Alternativly do you have any feedback?