pause

Plateau-Busting Training Methods When you first start lifting, just about anything works. But when you hit a plateau, it's time to bust out these methods to build muscle. Few things are as frustrating as hitting a training plateau. With even the slightest whiff of stagnation, most lifters scour...

Let’s face it: We all want to look great naked. A well-sculpted physique not only boosts your confidence but also shows off the hard work you’ve put into your training. But how do you break through the confusion and get the results you’re after? The key is to train smart, have fun, and push your...

LEG PRESS + REST-PAUSE = GAINS The rest-pause method works great with the leg press. Load up the leg press with your 15RM weight (the most weight you can lift for 15 reps) then get at least 25 reps in one set. How? By taking short 30 second rests. (Rack the weight during these short breaks.) So...

Most guys do some form of paused bench press... if they aren't ego lifters. Bring the bar down, pause at the chest, do some repping. Sweet. It's great in theory, but the application is sometimes lacking. Where? The pause itself. The whole point of the pause is to reduce the rebound from the...

Go to any gym these days and you see most trainees doing an endless number of reps all in the hopes of attaining the oh-so elusive and fleetingly short pump. Blame it on Arnold who, years ago in the movie "Pumping Iron," said that getting a pump was as good as coming, or, in Arnold-ese, comink...

Whether you are new to training or a seasoned weightroom veteran, advanced training techniques can be used to spice up your routine. There are many reasons why advanced techniques can make a great addition to anyone’s routine: Maybe you don’t have the time available to devote to a traditional...

How 2 Set Styles May Build Muscle In Half The Time By Carl Juneau, PhD. How many sets do you do when you work out to build muscle? When you bench press? When you squat? 3 sets, right? For most people, 3 sets seem just right. 2 sets… you’re leaving too much in the bank. 4 sets… it’s hard...

This back and chest specialization workout is performed 2 days per week and combines a day of heavy compound movements along with a second rest-pause day. WORKOUT SUMMARY Main Goal Build Muscle Workout Type Split Training Level Beginner Program Duration8 weeks Days Per Week 4 Time Per...

Of all the intensity techniques out there, I have two favorites: drop sets and rest pause. Drop sets are a lot of fun and can take a normal set and turn it into a brutal one, but they have one major drawback: for many exercises you need two spotters to pull plates off. Now, if you have two...

This back and chest specialization workout is performed 2 days per week and combines a day of heavy compound movements along with a second rest-pause day. WORKOUT SUMMARY Main Goal Build Muscle Workout Type Split Training Level Beginner Program Duration8 weeks Days Per Week 4 Time Per...

By now you've probably heard about intensity-boosting techniques like dropsets, rest-pause, and supersets. You know they can be beneficial for increasing muscle. But if you're relatively new to the iron game, you'll need to know when to add them into your workout and which equipment will do the...

Workout Ive Used with Success. Here's a 5 wk workout routine ive used through the yrs with great success.Its a 5 day a week mass building routine with 2 rest days at the end that has worked for many people ive had try it so if you guys are looking for a new routine that you may not have used...

I figured I would entertain you all by telling you what I've been up to recently. I have this goal of being able to bench 450 lbs raw. Back before I tore my biceps things were going rather well and I did the sloppiest bounce with 405 off my chest(lucky I didn't hurt myself). Now...