Rest-pause sets are an unbelievably effective way to train for size. They were invented by Dante Trudel in the mids although they really grew in popularity in the early s when Dante posted his training ideas online.
The procedure for performing a rest-pause set is pretty straightforward:. Rest-pause sets may seem simple but they are incredibly effective. Christian Thibadeau, on the other hand, has called them the single greatest hypertrophy training method. Here is a rest-pause routine that you may want to try for the chest, shoulders, and triceps.
Go to failure in the listed rep range, rest seconds, go to failure a 2nd time with the same weight, rest seconds, go to failure a third time with the same weight, DONE! Every exercise is trained with two rest-pause sets which is more than enough to cause a horrifying amount of muscle damage. I highly recommend you record all of your training weights in a logbook and try to beat your numbers at the next workout. Charles Poliquin developed his own rest-pause training protocol for his athletes.
This protocol is more geared towards developing functional hypertrophy and strength but it still may be of interest to a bodybuilder, particularly in an intensification phase. All in all you are completing eight total reps with your five-rep max. Your left eye, not the right eye!
This is very important. Here is an awesome upper body routine featuring the five-to-eight method. Upper Body 5 To 8 Method Workout. Here are the training videos: exercise A1 , exercise A2 , exercise B1 , exercise B2. Forced reps were a hypertrophy training method popularized by the 6 x Mr. Olympia winner Dorian Yates. He used forced reps for literally every body part as a way to build his super-human physique.
The procedure for performing a forced rep set is as follows:. Forced reps are really a form of eccentric training as they allow you to exhaust your eccentric strength levels after reaching failure. Dorian is the only person in the world that I have seen make this observation. For example, here is Dorian talking with Joe Rogan about overloading the eccentric portion of an exercise with forced reps:.
Here is a sample chest and biceps workout featuring forced reps. It is based off of the exact workouts that Dorian used in his prime to build his super-human physique.
On every exercise you are going to perform as many warm up sets as you need to get ready for your 1 working set.
On the incline bench press that may be warm up sets. However, the other chest exercises may only require 1 warm up set as your chest is already warmed up from the incline presses.
As Dorian Yates says in the above video your muscles should be completely shot after that one set. Partial repetitions are an extremely under-rated hypertrophy training technique. For example, Larry Scott was using partial reps to build his legendary biceps way back in the s! One of the best ways to use partial repetitions is to perform them in the stretched position of an exercise after first reaching technical failure or something very close to it. For example, here is the exact arm workout featuring partial reps that Larry Scott used to become the first-ever Mr.
Olympia champion. You can click right here to watch a great training video for this workout. This is really a type of uni-angular tri-set. Of course the unique wrinkle to this routine is the partial reps in the stretched position. Most trainees actively avoid the fully stretched position of preacher curls. In fact there is an abundance of new research supporting the use of loaded stretches to spur on additional muscle growth.
You will get your best results if you literally contract your triceps in the bottom position of preacher curls to place the greatest possible stretch on the biceps. Another great exercise to perform partial reps on would be leg curls.
John Meadows has done a lot to popularize this technique in recent years and I have to agree that it is a fantastic way to stimulate growth in the hamstrings.
Here is a hamstrings training routine that you may want to try. These partial reps on lying leg curls are extremely painful but the results are more than worth the investment. For example, here is John Meadows coaching one of his bodybuilding clients on how to perform partial reps on the lying leg curl:.
And now for something completely different! Isometric training is an extremely powerful training method that you can use to spur on additional muscle growth. However, if you are like most trainees I am willing to bet that you have never intentionally used isometric methods in your own program design. I promise you that if you use any of the following techniques in your own training that you will make some of the best gains in your life. Isometric Training Method 1: Isometronics.
Isometronics can be thought of as a combination of partial range of motion repetitions and full-bore overcoming isometric contractions. You are going to need a power rack and two sets of safety pins in order to perform this method. Bench Press Isometronics Hypertrophy Routine. On your fifth rep perform an overcoming isometric contraction into the top pin for total seconds.
You are trying to break the pins in half on this isometric! If you are able to complete this 7th rep then you need to increase the weight on the next set. If you fail on the 7th rep then the weight was just right. The idea behind this routine is to pre-fatigue your muscles with several partial ranges of motion repetitions before performing one all-out overcoming isometric contraction for seconds. This combination is particularly nasty and will cause a tremendous amount of muscular damage to the fast-twitch muscle fibers.
The overcoming isometric contraction is very beneficial for hypertrophy purposes as you will be able to recruit a lot of otherwise dormant muscle fibers. If you are going to perform this routine then you may want to perform it only every other chest workout. For example, you could perform a simple 5 x 5 bench press routine in between every isometronics workout.
This will help to prevent you from overtraining. Isometric Training Method 2: Iso-Dynamics. An iso-dynamic set involves supersetting an isometric contraction with more traditional lifting. I learned this exact routine from Josh Bryant. I can attest to its effectiveness as I have had some of my online coaching clients run it with outstanding results.
Overall this is an absolutely fantastic hypertrophy routine for the triceps. Here is Josh Bryant taking two of his personal training clients through this exact workout:. I highly recommend you watch this video in its entirety if you are interested in using iso-dynamic training in your own training routines. When Josh talks isometric training you would be wise to listen. Isometric Training Method 3: Yielding Isometrics.
Yielding isometrics are another way to utilize isometric training. Unlike the other two isometric training methods covered so far yielding isometrics involve preventing a weight from lowering down to the ground. For example, if you hold your arms straight out to your sides then you are performing a yielding isometric contraction for your shoulders. Yielding isometrics can be thought of as another form of eccentric training and are fantastic for stimulating hypertrophy gains.
One of the best ways to take advantage of yielding isometrics is to perform them at three separate points in a movement at the end of a set. Yielding Isometrics Upper Back Routine. You should perform these pauses near the top, at mid-range, and near the bottom of the exercise.
In my experience the upper back and biceps respond extremely well to yielding isometric protocols. If you give this upper back routine an honest try I am sure you will be pleased with the results! Eccentric training is probably the single best training method for boosting hypertrophy and strength in intermediate to advanced trainees.
There are many different ways to incorporate eccentric training into your own program design. In this article I will cover two of the most effective eccentric training methods. If you want more information then you can always check out my article on the 11 best eccentric training methods.
The idea is simple: you first perform a set of 12 repetitions on an exercise. You will probably need a training partner to assist you through the concentric range of these 3 additional repetitions.
Of course there are ways to get around this if you are training arms or another smaller body part. This is a brutal way to overload the eccentric phase of an exercise. If you have the guts to complete this routine you will be rewarded with some explosive muscle growth. Eccentric Training Method 2: Weight Releasers. Weight releasers are an extremely popular tool that allow you to perform eccentric training on exercises such as the bench press and back squat.
Weight releasers are basically giant hooks that attach onto either end of a barbell. In the bottom position of a rep they fall off the barbell. This allows you to lower more weight eccentrically than you are lifting concentrically! Here is a great bench press cluster sets routine featuring weight releasers. The added weight on the weight releasers depends on your eccentric strength levels. Rest seconds in between reps on each set of five reps.
After the fifth rep you rest for 4 total minutes then perform your next cluster set. Here is a great video demonstration of this training method:. If you are interested in performing this routine then I recommend you watch the first video in its entirety. The athlete gives a perfect demonstration on how to perform a set of bench press clusters with weight releasers. The added eccentric stress from the weight releasers will do a marvelous job of hypertrophying the high-threshold motor units in the pressing muscles.
You know, the motor units with the greatest potential for growth. Here is one last bodybuilding training method that you may want to try: escalating density training.
I first learned about this novel training method through the writings of Charles Stacey. On most routines you are trying to add weight to the bar or perform more repetitions every time you repeat a workout. Escalating density training turns this idea on its head by forcing you to perform more and more total sets on each subsequent workout!
As you perform more sets in a given time period the density of your training increases. Here is a great upper body escalating density training workout you may want to try. Upper Body Escalating Density Routine. Yes, you read the routine correctly: you are not taking any rest between sets on this routine! On each pair of exercises you are going to perform sets back-to-back with as little rest as possible. All in all this workout should take you about 60 minutes to complete. I want you to pay special attention to the recommended weights on this routine.
It is extremely important that you use the correct weights! At each subsequent workout I want you to focus in increasing the number of sets that you can perform within the 30 or 15 minute time frames. There is of course much more to talk about for escalating density training but this should give you more than enough information to get started. Lower Body Escalating Density Routine. You are now equipped with 11 of the greatest bodybuilding training methods of all time! Very easy cardio, like cycling or walking, can help you recover, as it increases circulation without incurring more damage to repair.
Check out this article where I review the research on compression tights for building muscle and strength. Talking about recovery inevitably leads us to the next topic, supplements. I do recommend you ask your doctor before trying any supplements though. I prefer creatine tablets, as most powders taste fairly gross to me. You can also benefit from protein powder. I recommend getting a flavor that you like and going with something with a lot of good reviews like this product from Body Fortress.
Most of your calories and nutrition need to come from actual food. As I stated earlier, this is the first part of a multi part series.
I recommend signing up for my email list so you can get the next portion sent directly to you. I will also be including some intensity methods like drop sets, limited rest sets, and a few other methods of my own design. So stay tuned. Now get out there and get training! Any links to Amazon. That means we receive a portion of any thing you purchase from them, at no cost to you. It helps keep the lights on here. Thanks for the support! The opinions and information expressed in this article are solely those of the author and are not affiliated with any corporation, group, public or private entity.
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Perfect timing for the New Year. Program put together nicely. Completed Day 1, felt great. Program seems to demand growth! Looking forward to those heavy deads and high rep squats. The program is amazing starting week 4 Monday, already added overall mass! When is part 3 dropping?
Notify me of follow-up comments by email. Notify me of new posts by email. I did that day not to long ago and my shoulders were howling lol! Awesome Jake looking forward to starting this. What do you suggest for warm up sets? Program looks great. Is there a timeframe to which the last 8 weeks of the program come out? Hey Jake will you be posting the next 4 weeks soon? I sure am. Thank you. Looking forward to it, first 4 weeks were awesome Reply.
It should be coming out in a week or so. Glad you like it! Awesome, keep up the hardwork! Laura Published Psychology Sporting traditions This paper argues that these twin deficiencies arise largely from a lack of clarity as to the precise definition of bodybuilding itself, 4 viewed as a discrete activity, and that this definitional problem needs first to be addressed if historians are to treat the subject with the degree of methodological rigour now accorded to the history of other sports.
As in other fields, phenomenology must here precede history: unless, that is, a general consensus can be reached as to precisely what… Expand. Save to Library Save. Create Alert Alert. Share This Paper. Background Citations.
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