for example i do 3x10 sets of db incline press and on last set i want to get this 10 reps no matter how hard i try. so i did 8 reps really struggling with 8th rep and then i pause for 5-6 seconds and try get 9th rep (of course with a spotter). Then if i succeed i also pause for this 5-6 seconds and try to get that last 10th rep. If i fail , thats fine, i will progress next week.
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pause between final reps
- Thread starter fqqs
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Lol @ counting.
Kenny Croxdale
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Cluster Set
Pausing between reps, as your are doing, enables you to extent the number of reps in the set. It is referred to as a Cluster Set.
The length of rest between reps may be as short as your 5-6 seconds to as long as 60 seconds between reps.
It is an effetive training tool.
Kenny Croxdale
i will use them because when using same weight in all sets reps tend to naturally go down, for example 10,10,9,8. and using these cluster reps will help me to acheive upper rep range in all sets so i can give every set as much as i have and then do these 1-2 cluster reps in last sets
Diamond Plate
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This is call rest-pause technique.
You perform your reps as you normally would until you can't do any more. Then, instead of terminating the set by putting the weight down or placing it back in the rack, you pause in the "down" position, rest three or four seconds, then try to pump out a few more reps. Very effective technique.
You perform your reps as you normally would until you can't do any more. Then, instead of terminating the set by putting the weight down or placing it back in the rack, you pause in the "down" position, rest three or four seconds, then try to pump out a few more reps. Very effective technique.
Kenny Croxdale
Registered
Down Position
Resting in the down position is not the best option.
A greater around of strength is needed to drive the bar off your chest from a static, dead stop position.
Better Option
A move effective method is to rack the weight. Rest and then perform another repetition.
Touch and Go Bench Press
Lowering the weight preloads the stretch reflex. Getting a slight recoil off the chest elicits the stretch reflex. This allows you to dirve up more weight than you would compared to letting the bar sit on your chest for a few seconds.
Kenny Croxdale
so it is better to pause for this 4-5 seconds in top position
Kenny Croxdale
Registered
Rack The Weight
Racking the weight takes the tension off the muscle. Thus, allowing more recovery.
More Recovery = Greater Strength
Cluster Set of 5 Single Reps[/B]
This video demonstrates racking the weight between cluster set reps.
Multiple Cluster Set of 5 Demo.AVI - YouTube
Kenny Croxdale
Kenny Croxdale
Registered
Alternatives
1) Have your spotters take them. Take a few seconds rest. Then your spotters give them back to you. They will love you for that.
2) Bring them down and rest them on you kness. Take some rest. Kick them back up and perform a rep or two. This is a pain to do.
3) Power Hooks. I have a set of these. They work great.
COUNTRY POWER INC.
Kenny Croxdale
