Name this plateau busting technique!

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?

Graves · Mar-17-06, 03:31 PM

I've got it.

The Add 2 More Pull-ups Work out

WHOOO

Tocowujo · Mar-17-06, 04:07 PM

You can call it the Spinning Triple Palm technique

benmoore · Mar-18-06, 02:33 AM

:| so nobody can actualy offer any useful feedback on the technique or suggest a suitable name that actualy means something?

:(

Jetcape · Mar-18-06, 04:03 PM

Sounds like breathing squats, except you're not doing squats. You could call it "breathing sets."

Tsumaru · Mar-18-06, 05:31 PM

Uh, wait, I have a question.

If you were trying to do 12, but could only do 6. Then you forced harder and got 8. You still haven't done your 12, right? So how the fuck is it any different to your initial 3x12 thing except trying harder? -_-'

benmoore · Mar-19-06, 01:57 AM

Quote:

Originally Posted by Tsumaru

Uh, wait, I have a question.

If you were trying to do 12, but could only do 6. Then you forced harder and got 8. You still haven't done your 12, right? So how the fuck is it any different to your initial 3x12 thing except trying harder? -_-'

ahhh shit dude i didnt explain it very well

at the end I meant I managed 8 reps out of the 12 I aimed for.

Then find out how many I didnt do: 12-8 = 4

multpily that by 2: 4*2 = 8

So i used rest-pause to force out an extra 8 reps

meaning I did a total of 16 reps in that set ^_^ (8 + 8)

Tsumaru · Mar-19-06, 02:46 AM

Meh. Still nothing new and exciting. You just rest-pause for max reps on your last set is all.

Mar-17-06, 01:17 PM	#1
benmoore Member User status: Offline Posts: 114 Age: 22	Name this plateau busting technique! 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?

Mar-18-06, 02:33 AM	#4
benmoore Member User status: Offline Posts: 114 Age: 22	dissapointed... :\| so nobody can actualy offer any useful feedback on the technique or suggest a suitable name that actualy means something? :(

Mar-17-06, 03:31 PM	#2
Graves Member User status: Offline Posts: 74 Age: 19	I've got it. The Add 2 More Pull-ups Work out WHOOO

Mar-17-06, 04:07 PM	#3
Tocowujo GRAVITONS User status: Offline Location: Austin TX Posts: 191 Age: 17	You can call it the Spinning Triple Palm technique

Mar-18-06, 04:03 PM	#5
Jetcape SULTAN OF SOPHISTICATION User status: Offline Location: Maine Posts: 49 Age: 23	Sounds like breathing squats, except you're not doing squats. You could call it "breathing sets."

Mar-18-06, 05:31 PM	#6
Tsumaru Member User status: Offline Location: Australia! =D Posts: 268	Uh, wait, I have a question. If you were trying to do 12, but could only do 6. Then you forced harder and got 8. You still haven't done your 12, right? So how the fuck is it any different to your initial 3x12 thing except trying harder? -_-'

Mar-19-06, 02:46 AM	#8
Tsumaru Member User status: Offline Location: Australia! =D Posts: 268	Meh. Still nothing new and exciting. You just rest-pause for max reps on your last set is all.