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Rest Pause Weight Training For Explosive Growth |
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Written by Administrator
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Page 4 of 5
For our demonstration I will use calf raises but feel free to use this method for any weight training exercise.
Using Calf Raises as an example, proceed with an explosive push to the fully contracted position of the movement.
With Calf Raises this is the point where you are fully on your tippy toes.
Your goal is to accelerate the weight against gravity for the full range of motion.
This means you must use an explosive blast of muscle power right from the start and continue to increase pushing power all the way till the muscles are fully contracted.
If you use a proper heavy weight, although you will be pushing as fast and as hard as you can, the weight will not be traveling very fast.
Pause at the fully extended position (muscle fully contracted) and count to five before you begin to slowly lower the weight.
I will count in my head one, one thousand, two, one thousand, three, one thousand, four, one thousand, five, one thousand then continue with the repetition.
Now on the way down you have to fight gravity! Lower the weight very slowly. Count to two before you reach the one third of the way down point.
At the one third down point you will pause again for a slow count to five just like you did for the previous pause.
When you are finished counting, continue to slowly lower the weight in total control until you reach the two - thirds of the way down position.
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Training 