training method

[dteller1]

i've been using a similar training method to the below for past few weeks (although split isnt quite the same), strength is going up but size isnt as much as i'd like, should i just perservere and keep going with it?

Rest Pause Training For Insane Muscle Gain « Health In Motion

 

[trapzilla]

i've been using a similar training method to the below for past few weeks (although split isnt quite the same), strength is going up but size isnt as much as i'd like, should i just perservere and keep going with it?

Rest Pause Training For Insane Muscle Gain « Health In Motion

As many people know here i am the volume king-someone challenge me I dare you!

But i Think that is too many rest pause sets per body part and possibly recovery may be an issue between each muscle group workout, particularly if you are not chemically enhanced.

i'd suggest the following;
Research Dorian Yates' training split and use that
then on each exercise follow his principle of HIT 1 light warm up, 1 medium warm up the one all out set to failure, and do your rest pause technique on this one set.

this way should see optimal gains yet still have it comply with a similar parameter to those set down by your existing training

 

[dteller1]

i dont rest 90 seconds between the rest pause sets i usually take 3 minutes as 90 seconds for me is definitely to little. you do get a fair amount of volume using this method but also use reasonably heavy weights so i may for bench get something like

8, 3, 2 6, 2, 2 5, 2, 1

so in total will do 31 reps but with a weight that i would never be able to do 31 reps with if it was a straight 3 sets type.

 

[trapzilla]

The reason i suggested the above is that CNS overload becomes an issue with multipe rest-pause sets, they should be used to amplify a workout and not as its core.

Take DoGG CRapp for example and excellent rest-pause routine but still lower number of rest pause sets than your doing, its too many sets taken beyond failure, even looking at the article I am dubious about the content of it, some things are jusr wrong really.

but also the rest between each sub-set of the rest pause scheme is too long.

and looking at the guy in the picture if you wanna get swole then that routine ain't gonna do shit.

 

[dteller1]

i dont go to all out failure as in doggcrapp, i take more of a myo reps stance so leave about 1 in the tank or so:

myo-reps explained

 

[trapzilla]

I'm not being funny bro but i'm fucking trying to help and you keep onjustifying what your doing. do even fucking want advise or what? i'm making a suggestion which you asked for! i'm not arsed about myo-reps or shit rest-pause is rest-pause you go to failure three times in a set or even more or less that is rest-pause. I'm basing my advice aorund that fact.

If you want help, listen instead of backing up what your saying your not happy with I mean WTF??

 

[dteller1]

.....? i was just trying to show you the basis for it, then you could have a look and say what you agree with dont agree with thats all, you said its to hard on the CNS and i was trying to explain what i did so you could advise me, thats all. i am interested in your opinion i just wanted you to fully understand what i was doing

 

[trapzilla]

.....? i was just trying to show you the basis for it, then you could have a look and say what you agree with dont agree with thats all, you said its to hard on the CNS and i was trying to explain what i did so you could advise me, thats all. i am interested in your opinion i just wanted you to fully understand what i was doing

In that case i'm sorry D, I must have just mis-interpreted what you were saying.

I guess the key issues I would have with the routine are insufficient recovery times for most people, myself included in that, particularly Traps-beign trained 4x a week is just ludacrous IMO, 2x at most maybe even 3 but 4 is just silly. Also a lack of exercise variety particularly for balanced hypertrophy.

I think if you want to do myo-reps then it would be best to do them apart from a rest-pause system, unless of course you don't have a spotter.

were you doing the original routine due to time constraints or due to some other reason?

 

[dteller1]

no worries dude think we just got our lines crossed! my routine is push/pull in an A, B, A format so its

A
Bench, Mil press, Squats, Tri push down

B
Romanian Dead, Rows, Lat pull down, Bi curl

i was doing that sort of method as i'd read lots of things on rest pause being an effective way for hypertrophy, im 100% natural just looking for a system that will give me good gains (i understand nutrition is a massive part of this)

 

[trapzilla]

I think that routine should produce good hypertrophy rsults if you apply rest-pause training to it.

but we'll have to see if anyothers can shed some more light

 

[Anabolic5150]

I have done Doggcrapp training as written, it is brutal but if diet is right, you will grow unless you are just not training with 100% intensity.

I train rest/pause quite a bit, and it is a great way to drive intensity through the roof. But training sessions have to be short, you can't do it for long sessions.

But there are 1000's of ways to train, none are wrong.

 

[Gazhole]

So long as you actually stick to this program, sure why not. And i mean for at least 3 months, not just a few weeks. Your track record for this isn't great but i'm giving you the benefit of the doubt atm.

 

[dteller1]

well im giving it a good go trying to progress in weights each time i train or at least the amount of reps. i just dunno whether i should do as many rest pauses as the original link states

 

[Gazhole]

Kudos for trying it, but i mean what i say about consistency. It takes me a few weeks on a new program just to get it going, if you stop then and start another one your results will be minimal. A few months is minimum.

I agree with what Trapzilla has said in this thread, so take note of his advice.

 

[dteller1]

yeah gonna keep it going until end of june-mid july assess my results then, takes me about 50mins-1hour to complete.

each full set for every exercise is one main "activation set" then 20 sec rest and a mini set another 20 sec rest and a final mini set so it might be 8, 3, 2 in terms of reps thats one set. between each full set i rest about 3 mins it takes a fair bit out of you so

for A
db bench is 3 full sets
db mil press 3 full sets
squat 3 full sets
tri pull downs 2 full sets

for B
db rows 3 full sets
romanian dl 3 full sets
lat pull down 2 full sets
bi curls 2 full sets

i dont have a spotter so most things are with db's, im keeping a log book so can write down the weights and reps if it helps people give me some pointers

 

[dteller1]

bump