USE THIS LIFTING TECHNIQUE TO BREAK YOUR PLATEAU: THE REST-PAUSE TECHNIQUE! THE KEY TO REGENERATE ATP source ENERGY!
We all hit a plateau at some point of our exercise program. Now, the difference between the athletes who keep improving and those who are stuck in a plateau is the key muscle shocking lifting techniques such as the REST-PAUSE technique.
The rest-pause technique has limitless variations and we will go over a few variations and allow you to understand why you will improve using this technique.
ATP (Adenosine Triphosphate):
A complex chemical compound formed with the energy released from food and stored in all cells muscle cells. Our bodies let our muscles use this energy system for short bursts (up to 10 seconds) of exercises performed. When we take short breaks up to 10 seconds, this ATP energy source gets replenished and allows us to go beyond our capability.
Rest-Pause technique is a great example of a lifting technique that can allow you to go beyond your capability by allowing you to perform more repetitions with a certain amount of weight.
→ Pick a weight you can only do 7 straight reps with!
Exercise: The Bench Press
Weight: 285 lbs (EXAMPLE)
→ ALL THIS COUNTS AS ONE SET!
Total Reps: 4+3+2+1= 10 reps→ ALL THIS COUNTS AS ONE SET!
For example, let’s suppose you picked a weight that you can perform 7 repetitions with.
Example: 7* 285 (is your range), but using the REST-PAUSE technique above you just performed 10 reps with 285lbs, As explained above the ATP energy source rebuilding during short rests allowed you to perform a total 10 reps with a weight that you could have only performed 7 reps with if it was to be a traditional straight set. Those extra 3 reps that you got in is what we call going beyond your capability. This is what is going to get you out of that plateau.
→Pick a weight you can only perform 9-10 straight reps with!
Total Reps: 13
Again, you want that last rep to be very challenging.
→ Pick a weight you can only perform 2 straight reps with!
Exercise: The bench Press
Weight: 355 lbs
Total reps: 3