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1) Rest-Pause Progression
I haven't written much about rest-pause training, but it's one of my favorite strength and muscle building methods. In essence, rest-pause training (excuse the redundant nomenclature) consists of briefly resting on the order of 5-15 seconds between reps.
The appeal of this method is clear: you can lift more weight. For instance, you might not be able to pull five deadlifts with 495 pounds, but the task might become viable if you're allowed 15 seconds to rest between each rep. The science is simple:
The first energy system that comes into play is the primary energy system that's used while lifting weights: the ATP-PC system. It maintains muscle contractions for 10-15 seconds, or put another way: the shortcoming of this system is that it runs out after 10-15 seconds of all-out effort.
If you ever wondered why you can't squat 90% of your one-repetition maximum (1RM) for 20 repetitions, start blaming the ATP-PC system because it's largely responsible.
The good news, however, is the ATP-PC system starts recovering as soon as the contractions cease. It usually takes a few minutes for this system to fully recover, but a fair portion is replenished in approximately 10 seconds. Obviously, the longer the rest period, the greater the recovery.
To use this progression you'll start a cycle with the maximum load you could lift for five reps while resting 15 seconds between each rep. For many lifters, this will be at, or slightly below, 90% of your 1RM. Perform 1-5 sets of five reps – fewer sets if strength is your goal; more sets if size is important.
I'll warn ya: 5x5 with 90% of your 1RM is very taxing so don't use it for more than one lift per workout.
Now for the progression: you'll simply shave one second off each mini-rest period for 10 sessions. Keep in mind that one-second progressions can be tricky, so don't fret if you end up shaving two seconds off. What matters is that you progress from 15 seconds rest to 5 seconds rest over the course of 10 workouts. Perform two workouts per week so it takes you 5 weeks to finish the progression plan.
Since this is a demanding progression, I suggest you limit it to one exercise that's performed at the beginning of your workouts. Use a less demanding progression for the other exercises.
Let's say your deadlift could use some help, and you could stand to add some muscle to your posterior chain. Here's a program that will do it:
MONDAY
1A) Deadlift for 5 reps with 15 seconds rest between each rep
Rest 60 seconds
1B) Chin-up for 5 reps
Rest 60 seconds
1C) Dip for 5 reps
Rest 60 seconds and repeat 1A) through 1C) four more times
THURSDAY
1A) Deadlift for 5 reps with 14 seconds rest between each rep
Rest 60 seconds
1B) Standing cable row for 8 reps
Rest 60 seconds
1C) Standing dumbbell shoulder press for 8 reps
Rest 60 seconds and repeat 1A) through 1C) four more times
Continue with this cycle for four more weeks by decreasing the rest-pause deadlift training by one second. After finishing the 10-workout cycle, take at least two weeks off from training the deadlift. Once you return to normal deadlift training, you'll be amazed at your newfound strength
Hvor ser det spændende ud. Men umiddelbart vil jeg sige der mangler træning til forlår og bryst. Og måske ville jeg ændre skulder og ryg øvelsen om torsdagen til mili og BOR.
Kunne man ikke lave et program ud fra dette? Hvor man også for ben og bryst med.
syns det ser virkelig spændende ud, håber der er nogen af de kloge hoveder der kan hjæpe mig her
