Stop and GO
February 1st 2007 11:11
10 and done is the wrong way
Make a full stop!
A simple technique that can pay dividends in any set in which you choose is a pause at the end of your set and a few additional repetitions added after the pause. Let's say you are bench pressing or curling or whatever on a machine or with free weights. Normally you would complete a number of repetitions and put the weight down to rest. An alternatively intense and productive version of your set would be to do absolutely all you can do with strict form and then cheat(See my Don't Cheat Until You Learn How) out a some extra repetitions. At that point exhaustion would be real,but instead of putting down the weight you might then pause your repetitions for a couple or three seconds and try to do a few more.
Your body's recovery pattern means that after a few seconds there is enough power returning to allow a muscle that has failed a few seconds before to manage some more repetitions. Thus you have radically increased the difficulty and the benefit of your set.
Then travel on!
This technique coupled with the kind of repetitions I described in yesterday's post(Slow Down and Speed Up) will mean that you are performing extremely intense sets. That means the number of sets you perform might well need to be lowered. You will probably ]need to spend less time on whatever body part to which you intend to apply this kind of intensity. More benefit in less time sounds good. Your servant, as always.
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