Adam Knowlden
03-01-2004, 10:53 PM
http://rds.yahoo.com/S=96062883/K=leg+press/v=2/l=IVI/*-http://www.americanfitness.com.br/imagem/treino/leg_press2.jpg
Rest-Pause pyramiding – Stabbing failure in the face!
To use rest-pause, simply perform your set to failure, rest or pause briefly then continue again. The typical time to pause is around 5 to 10 seconds. This will take some experience to feel, but as your mind to muscle links increase you will begin to “feel” when your muscles have slightly recovered and can be subjected to a few extra reps.
For an example of this, let’s take seated military presses. You are going to complete 10 reps with 225 lbs. at all costs, even though your previous weeks max was only 225lbs at 7 reps. You begin your set and just like last week, come to failure at 7 reps. Now, utilizing rest-pause, you set the bar back down, wait 10 seconds then un-rack the bar and manage to eek out 2 more reps. Tired you re-rack the bar wait 10 seconds, and go again. This time you manage to barely get that last rep. There you have it you completed your 10 reps, and have totally exhausted your deltoids! The beauty of this method is that it can be applied to any exercise to expose your muscles to more reps than it has previously been used to, and literally force it to adapt to them.
Now that you have the basics of rest-pause down I’m going to introduce you to rest-pause pyramiding!
The idea behind it is similar to the pyramid system you use in regular weights. However instead of reps we will use seconds. Each set will consist of 3-5 mini-sets (you can lower how many rests you do based on your level of training). The basics behind it is go to failure, wait 10 seconds then go again. Rest 15 seconds and go again. Rest 20 seconds and go again. Continue in this manner, counting by 5’s until you reach a final rest period of 30 seconds.
Rest-pause pyramiding is one of my favs, especially for mass exercises! It will allow you to take a set way beyond failure and expose the deepest muscle fibers to hardcore balls to the wall training! Let’s take the Leg press and apply this principle.
WARNING: This is no joke. If you aren’t a little insane don’t even try this. If you can make it through however, you will understand what it takes to build Bohemian legs!
Begin by selecting a weight that will make you go to failure at around 10-12 reps. Lets say this week you are going to focus your leg training around your quadriceps. This can better be achieved by placing your feet low and close together on the leg press’ foot plate. Now, press off and go for good form and squeeze your quads hard at the top. Don’t just bounce the bar off the bottom, and lift it 2 inches. I see so many guys load up the leg press with 12 plates on both sides and do the sloppiest reps I’ve ever seen.
It’s more important to get a good contraction and to focus on making your legs go to total exhaustion. This can be accomplished by getting a good range of motion and going slow on the descent.
Once you reach failure of the initial weight, re-rack the load and count to 10(This should be roughly 10 seconds-so a medium paced 10 count). As soon as you reach a 10 count lift off again, and go to failure once more. Don’t count reps anymore. You need to totally focus on breaking the pain barrier. Go to failure, re-rack the weight, and rest again. This time count to 15 and then un-rack the weight right away and proceed to go to failure again. This is when the pain will really start setting in. Only a true warrior will be able to go further! Re-rack and repeat in this manner until you reach the final mini-set in which you rest 30 seconds, then proceed to go to failure a final time. It’s a simple concept, but if you put all your intensity in it, you will be moaning in pain, and will have tears coming out of your eyes and sweat running out of every pore in your body!
In summary, rest-pause pyramiding utilizes the same concept as rest-pausing, except instead of just the normal 5-10 seconds you are pyramiding the rest time up. The rest scheme looks like this: 10-15-20-25-30. In which you will take each mini-set to utter and total failure!
http://www.kulturistika.sk/pages/galeria/muzi/tom_platz/tom_platz3.jpg
Rest-Pause pyramiding – Stabbing failure in the face!
To use rest-pause, simply perform your set to failure, rest or pause briefly then continue again. The typical time to pause is around 5 to 10 seconds. This will take some experience to feel, but as your mind to muscle links increase you will begin to “feel” when your muscles have slightly recovered and can be subjected to a few extra reps.
For an example of this, let’s take seated military presses. You are going to complete 10 reps with 225 lbs. at all costs, even though your previous weeks max was only 225lbs at 7 reps. You begin your set and just like last week, come to failure at 7 reps. Now, utilizing rest-pause, you set the bar back down, wait 10 seconds then un-rack the bar and manage to eek out 2 more reps. Tired you re-rack the bar wait 10 seconds, and go again. This time you manage to barely get that last rep. There you have it you completed your 10 reps, and have totally exhausted your deltoids! The beauty of this method is that it can be applied to any exercise to expose your muscles to more reps than it has previously been used to, and literally force it to adapt to them.
Now that you have the basics of rest-pause down I’m going to introduce you to rest-pause pyramiding!
The idea behind it is similar to the pyramid system you use in regular weights. However instead of reps we will use seconds. Each set will consist of 3-5 mini-sets (you can lower how many rests you do based on your level of training). The basics behind it is go to failure, wait 10 seconds then go again. Rest 15 seconds and go again. Rest 20 seconds and go again. Continue in this manner, counting by 5’s until you reach a final rest period of 30 seconds.
Rest-pause pyramiding is one of my favs, especially for mass exercises! It will allow you to take a set way beyond failure and expose the deepest muscle fibers to hardcore balls to the wall training! Let’s take the Leg press and apply this principle.
WARNING: This is no joke. If you aren’t a little insane don’t even try this. If you can make it through however, you will understand what it takes to build Bohemian legs!
Begin by selecting a weight that will make you go to failure at around 10-12 reps. Lets say this week you are going to focus your leg training around your quadriceps. This can better be achieved by placing your feet low and close together on the leg press’ foot plate. Now, press off and go for good form and squeeze your quads hard at the top. Don’t just bounce the bar off the bottom, and lift it 2 inches. I see so many guys load up the leg press with 12 plates on both sides and do the sloppiest reps I’ve ever seen.
It’s more important to get a good contraction and to focus on making your legs go to total exhaustion. This can be accomplished by getting a good range of motion and going slow on the descent.
Once you reach failure of the initial weight, re-rack the load and count to 10(This should be roughly 10 seconds-so a medium paced 10 count). As soon as you reach a 10 count lift off again, and go to failure once more. Don’t count reps anymore. You need to totally focus on breaking the pain barrier. Go to failure, re-rack the weight, and rest again. This time count to 15 and then un-rack the weight right away and proceed to go to failure again. This is when the pain will really start setting in. Only a true warrior will be able to go further! Re-rack and repeat in this manner until you reach the final mini-set in which you rest 30 seconds, then proceed to go to failure a final time. It’s a simple concept, but if you put all your intensity in it, you will be moaning in pain, and will have tears coming out of your eyes and sweat running out of every pore in your body!
In summary, rest-pause pyramiding utilizes the same concept as rest-pausing, except instead of just the normal 5-10 seconds you are pyramiding the rest time up. The rest scheme looks like this: 10-15-20-25-30. In which you will take each mini-set to utter and total failure!
http://www.kulturistika.sk/pages/galeria/muzi/tom_platz/tom_platz3.jpg