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"max stimulation", rest/pause between reps- anybody do it?

  • 02-03-2009 10:37am
    #1
    rubadub
    Registered Users, Registered Users 2 Posts: 32,386 ✭✭✭✭


    I was reading about taking short rests between reps.

    http://www.clutchfitness.com/forums/showthread.php?t=6130
    In my weak arm I used my known 8-10RM during dumb bell curls and used a 5 second rest between each rep (what I have termed M-Time), one where I tried to remove all tension by setting the weight down after each dumb bell curl, just to make sure there was no occlusionary effect by holding onto the weight. In my strong arm I used a conventional set of my 8-10 RM to failure. I was astonished when I finally stopped doing reps in my weak arm after the 20th rep, yes 20 reps with my 8-10 RM.

    I tried this today, doing chinups with 20kg added. I usually get about 8 reps later on in the day when fed. I did 15 with ~5 second breaks in between, going to near 10 seconds at the end.

    Just wondering if anybody does this. Also do you think it would be better to increase the weight to get back down to 8 reps. I think I do better since I am pretty bad at breathing techniques, the rest allowed me to compose myself and breathe properly, you do sweat like mad after!


Comments

  • #2
    amazingemmet
    Registered Users, Registered Users 2 Posts: 4,057 ✭✭✭amazingemmet


    Its a good intensity technique but needs to be applied properly not just thrown into your training ad hoc


  • #3
    rubadub
    Registered Users, Registered Users 2 Posts: 32,386 ✭✭✭✭rubadub


    amazingemmet wrote: »
    Its a good intensity technique but needs to be applied properly
    Have you any links or advice on "applying it". Is there any danger?, I am presuming just overtraining, i.e. having to take longer breaks between workouts.


  • #4
    brianthebard
    Closed Accounts Posts: 16,165 ✭✭✭✭brianthebard


    I think Hanley was using rest pause techniques a while ago, a feature of doggrapp I think.


  • #5
    amazingemmet
    Registered Users, Registered Users 2 Posts: 4,057 ✭✭✭amazingemmet


    rubadub wrote: »
    Have you any links or advice on "applying it". Is there any danger?, I am presuming just overtraining, i.e. having to take longer breaks between workouts.

    It can be used in many different ways, ie take your 5rm and then take a 10-15sec break between each rep and most people will generally hit about 10reps if you go for 3sets of this you've doubled your tonnage for that exercise but have also keep your intnesity over 85%. Or you can use it when you rep out til positive failure on an exercise rest 10-15secs then go again til failure and repeat.

    Personally when I use rest pause I'd only use it for one exercise per muscle group in a workout and then do the rest as accessory type work.

    Its a big feature in DC training so chack out hanley's journal from awhile back


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