guardianactual
MuscleChemistry Registered Member
Q. What is your opinion on slow, heavy reps using the rest/pause method? I've been doing the standard 3-4 sets in the 8-12 rep range, but now at 45yrs old having a harder time adding mass, but would still like to continue to lose bf too.. I heard this would help a lot, but I wanted to run it by a pro..I run 800mg test + 600mg EQ per week. IYO does the slow rest pause deal & the compounds I'm cycling make sense to you? Also at 6-4, 270 I shoot for 3-400g protein daily. Too little??Recommendations?? Thanks for sharing your knowledge!
A. I'm a big fan of finding ways to increase the intensity of a workout. The more developed you become, the faster a muscle will adapt to a specific style of training. I use intensifiers such as rest/pause, drop sets, super sets, super slow negatives, ect to increase the load on a muscle on a given set. I work mostly using the volume approach. In the first part of the workout, I want to warm the muscle up and get the joints ready. From there, I'll move to a couple exercises that are heavier compound movments. It is on these heavier lifts that I may choose to use rest/pause in the final sets. Lets take chest. I may start with pec deck to warm the muscle up and pre fatique, working in the 12-20 rep range. Then I may do 4 sets of incline DB and 4 sets of flat DB press, shooting for 12 reps. During the fouth set of each of these pressing moves, I may use an*intensifying technique such as rest pause. I don't use it every wk. Then I may move on to dips and flies, going back to straight sets.*
I have noticed that the increased load has caused more strain on my tendons and joints. We all respond uniquely to different types of training. Some methods work better than others. For me, this is the case though, so I limit my rest pause work to mainly presses and rows. I find that I am more likely to strain a smaller muscle group like biceps.*
A. I'm a big fan of finding ways to increase the intensity of a workout. The more developed you become, the faster a muscle will adapt to a specific style of training. I use intensifiers such as rest/pause, drop sets, super sets, super slow negatives, ect to increase the load on a muscle on a given set. I work mostly using the volume approach. In the first part of the workout, I want to warm the muscle up and get the joints ready. From there, I'll move to a couple exercises that are heavier compound movments. It is on these heavier lifts that I may choose to use rest/pause in the final sets. Lets take chest. I may start with pec deck to warm the muscle up and pre fatique, working in the 12-20 rep range. Then I may do 4 sets of incline DB and 4 sets of flat DB press, shooting for 12 reps. During the fouth set of each of these pressing moves, I may use an*intensifying technique such as rest pause. I don't use it every wk. Then I may move on to dips and flies, going back to straight sets.*
I have noticed that the increased load has caused more strain on my tendons and joints. We all respond uniquely to different types of training. Some methods work better than others. For me, this is the case though, so I limit my rest pause work to mainly presses and rows. I find that I am more likely to strain a smaller muscle group like biceps.*
