One of the best training methods that I’ve come across for overcoming any ‘sticking points’ in your weight-training or callisthenics programme is the rest/pause. This technique has been used by body-building legend Dorian Yates. It is also, in my opinion, the best technique to use if you don’t have a training partner or someone to ‘spot’ you on big lifts to help you squeeze out that last all important rep. And it’s great if you are pushed for time.
Rest /pause, I suppose, is really a weight-training technique but I’ve used it with Hindu press ups and in my ab workouts.
The rest/pause works like this. I’ll use the bench press exercise as an example. You are on your last set, you don’t have anyone to spot you. You reach rep number 8 and you know number 9 isn’t going to happen. Rack the bar. Count to ten. Lift the bar and perform as many reps as it’s safe to do. This is usually only one or two at the most. If you feel that there is more in you rack the bar again and count to ten. Then go for glory. Don’t do anymore than two rest pause sets per exercise. If it’s done correctly, no skiving, it puts a tremendous stress on the muscle worked, any more than two rest/pause sets could lead to over-training or possible injury. I personally only use it on compound exercises; squats, bench press, deadlift, standing barbell curl, shoulder press and a tricep exercise of my choice.
Without weights you can use the same principle. For example; Hindu press ups. Do as many as you can without stopping. After collapsing, count to ten. Do as many more as you can. Collapse. Count to ten. Go again. Same with crunches.
Try adding the rest/pause into your routine once or twice a month and I guarantee that you’ll be impressed with the results.
Train hard or go home. But, train safe.
Paul.
Interesting, tried this idea this morning, worked a treat. Seeing as i had very little sleep the night before, it was a struggle to get the normal amount of reps done.