Over the years I have tried many different programs. Quite often just implementing my own programs from intuition and education. One of my favorites for hypertrophy has been a method I designed, based on the rest-pause training method.
Rest pause training works by attempting to recruit 100% of the muscle fibres within a given set.
The Henmenns size principle states that the smallest fibres and motor units will be recruited before larger ones. So slow twitch fibres and low threshold motor units are recruited before fast twitch and high threshold motor units.
The idea here is to fatigue the muscle yet not allow it time to recover fully. Instead you continue to push past fatigue and further recruit more muscle fibres and motor units.
To do this you chose a goal rep range of say 10.
In this case you would chose a weight you could complete about 6 reps with, a 6RM.
You should fatigue at 6 reps, pause and rest for a set determined time, and then continue on trying to get an extra rep or two, pause and rest, extra reps….until all reps are complete.
So it may look something like this…
Above is a very basic idea of the rest pause training method.
In order to make this specific to your needs you need to decide what your goals are. Once you have your goals then simply work within the defined rep and load range according you your goal.
For strength you will have a bigger load and smaller goal set and sub sets.
Strength: goal of 8reps with a 3RM and sub sets of singles.
Hypertrophy: goal of 12 reps with a 8RM and subsets of 2-3reps.
Endurance: goal of 30 reps with a 12-15RM and subsets of 8-10.
Obviously this is very demanding. You’re working to failure so form does start to become compromised. After the session you will experience DOMS.
All of these are obviously not for the beginner client.
Some things that I ensure my clients have or are capable of…
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