Fab Fit Over 40 continuing with a deeper dive into the tenets of our article 12 Steps to a Fabulously Fit Body.
‘Maximum Muscle Fiber Contraction‘ is when you are able to train your muscle fibers to their limit each and every set. Learning how to maximally contract your muscle fibers will allow you to radically transform your physique. One of the preferred ways to maximally contract muscle fibers is thru the use of Rest Pause Training.
Rest Pause Training is best explained like this:
Pick an exercise like a Machine Chest Press. Pick a weight you can lift for 7-12 reps (or a given % of your 1rep max weight (1RM), rack the weight -take 10-15 deep breathing seconds and then lift the same weight again for as many reps as you can get (always using perfect form) then rack the weight again-utilize the same breathing protocol and do more reps with until you reach full concentric muscular failure.
Rest Pause Training supported by sound nutrition, adequate rest and proper TRT will guarantee Hypertrophy. And before you ask ladies-you won’t get big-bulky or too muscular. You will in fact, get harder-and more toned all over your body. Who doesn’t want to be firmer, more sculpted and super sexy in a bikini.
We can take an average trainee (male or female) and in 6 months put either 10-25 pounds of skeletal muscle on or have them drop 2-5 dress sizes and dramatically firm up utilizing REST PAUSE training techniques. This type of training is not for the faint of heart. But for those who desire to dramatically change their physique in the shortest time possible, it’s hard to find something more productive.
Here is a video of Jay performing a Rest Pause set with a Leg Extension Machine.
[embedplusvideo height=”281″ width=”450″ editlink=”http://bit.ly/1igvF5P” standard=”http://www.youtube.com/v/9dU4c0k_GHw?fs=1&vq=hd720″ vars=”ytid=9dU4c0k_GHw&width=450&height=281&start=&stop=&rs=w&hd=1&autoplay=0&react=1&chapters=¬es=” id=”ep8830″ /]
And Monica doing a REST PAUSE set with a Leg Press Machine.
[embedplusvideo height=”281″ width=”450″ editlink=”http://bit.ly/1igvPdA” standard=”http://www.youtube.com/v/PqgDAG8Iv8U?fs=1&vq=hd720″ vars=”ytid=PqgDAG8Iv8U&width=450&height=281&start=&stop=&rs=w&hd=1&autoplay=0&react=1&chapters=¬es=” id=”ep7820″ /]
Did you notice how the weight we’re lifting isn’t even heavy (compared to what you’d think most advanced lifters would be using). Notice how brutal and difficult the last set is. Now imagine doing 3-4 sets of these for a body part in one workout?
Feel free to comment on how to incorporate Rest Pause Training into your routine.
Be the BEST YOU at Any Age!