One of the best techniques for any bodybuilder wanting to build slabs of muscle along with power and strength is the training technique called RPT (Rest Pause Training). The first person to popularize the rest pause technique was the great bodybuilding enthusiasts and inventor of the nautilus machines Arthur Jones and later was further popularized by the lat great Mike Mentzer. The technique works wonders because of the intensity it generates and also the fact that it is so time constructive one can complete a chest workout in 15 minutes or so with this style of training. Mike Mentzer thought so highly of the technique that he stated "Looking back over my career and analyzing my training methods that yielded the best results, i can readily state that rest pause training was one of the most productive".
There are lots of different styles today on using rest pause training. For example Mike Mentzer had his own style while the current style of training Doggcrapp invented by Dante has a really affective style also. This is the general feel for a rest pause set. The bodybuilder performs a set to positive failure he then racks the weight, rests 10 seconds and then performs a second set again to maximum failure on the positive concentric portion of the lift. After the second set the weight is put down and again the bodybuilder rests another 10 seconds and performs another set to positive failure. On the third set the bodybuilders strength will of dramatically reduced because of the intensity of the technique. It is best to go for four sets in the rest pause technique usually shooting for around 3-4 reps on each set. Clearly if one is aiming for 3-4 reps on each set the weight will be fixed at quite a heavy weight (relative to the bodybuilders strength). If the bodybuilder cannot complete the whole 3-4 reps his training partner should assist him in completing the set with forced reps.
There are many ways of doing the rest pause technique and it really is an awesome technique. Please leave some comments if you want to further discuss the many types of rep ranges and sets one can use during a rest pause set. Be aware that the effort generated during a rest pause set will kill any starting of beginner bodybuilder,. even intermediate bodybuilders will struggle with the intensity and demand this type of technique has on the nervous system.
It is with word of warning that only advanced bodybuilders or those that have been training for around 4 years should try this technique. Because it requires sustained physical and neurological effort that only a highly developed muscle from years of training can produce.
If you do try the technique RPT please listen to your body maybe have 6 weeks on this style of training followed by a week off training. It really is superbly intense, while it is also superb at generating serious muscle gains and magnificent strength gains in the process.
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