Do you have the genetics to build impressive muscles? Do you think you’re so skinny that an eye-popping physique may be impossible? Say your father, in his early 20s, weighed 115 pounds when he married your mother, who weighed a whopping 95. Now, that’s a crappy bodybuilding pedigree, but it’s exactly what Steve Holman had to overcome.

In high school at 120 pounds, Stick, er, um, Steve often thought that he probably should’ve pursued ping-pong instead of muscle. Gains were almost nonexistent because he made the common mistake of following the advice of the genetically gifted (like the biggest guys in the gym and pro bodybuilders)—till he finally discovered the truth, something many hardgainers never realize.

Then—BAM!—he got a huge muscle-size surge. And now a new study verifies what took him years to figure out (it’s the answer skinny weight trainers have been waiting for—more on that in a moment).

Click Image To Enlarge.
Jolly Roger Steve.

The photo on the left is Jolly Roger Steve when he started; on the right is his physique now, in his mid-40s. Thanks to innovative training tactics (which we’ll get to in a moment), his in-shape physique makes his hardgainer roots almost imperceptible.

It didn’t come easy, at least for a long time—that is, until he discovered some hardgainer-terminator truths. Those key twig-to-big factors surfaced after lots of experimentation in the gym, discussions with exercise physiologists and loads of observation and persistence (no steroids):

1. This is the big one—hardgainer types, or ectomorphs, like Steve have more endurance-oriented muscles.
2. Hardgainers generally have an overabundance of stress hormones (like muscle-eating cortisol).
3. Most hardgainers tend to have low neuromuscular efficiency (muscle-fiber activation capability).

Overcoming Skinny Genetics

So how do you overcome those and leapfrog your skinny genetics to attain big status? Hint: You can’t use heavy, straight-set, low-rep training exclusively because it doesn’t develop the intermediary endurance-oriented fast-twitch fibers, the 2As which are a hardgainer’s best muscle-building asset.

You probably already know that if you’re in the ectomorph, or scrawny, camp, you require fewer sets due to limits in recovery ability. Keeping workouts relatively brief helps reduce the muscle-ravaging effects of cortisol (number two above). But shorter workouts are only a small part of the mass-building equation.

If you interpreted the above hint correctly, you may have guessed the other part—slightly higher reps, drop sets (two sets back to back with a weight reduction), supersets (two exercises back to back for the same body part) and X Reps—which are 10-inch partials at the max-force point, near the turnaround, after nervous system exhaustion that extend time under load (we’ve discussed that technique in previous features here at Bodybuilding.com and at our site, www.X-Rep.com).

Longer Tension Times:

Why those specific techniques? Longer tension times! Putting a muscle under tension for extended periods, as compared to low-rep sets, can significantly increase fiber recruitment, which helps solve problem three above, low neuromuscular efficiency.

The real key to fast mass for hardgainers is that those longer tension times build the energy-producing structures (endurance components). That’s important because those endurance components are something hardgainers have in abundance, much more so than pure anaerobic fibers that respond to lower reps. (Read that last line again.)

So listen up, hardgainers. If you want to build some serious muscle size, you need to attack and build the endurance structures in every muscle group. That’s not just theory; Steve’s case study shows it anecdotally and here’s a new research study that verifies it absolutely…

Research Study:

Researchers took about 100 randomly selected subjects and trained them using various set-and-rep protocols. Those with a so-called ACE-2 variant, or endurance gene (skinny folks), responded best to training using 12 to 15 reps, or extended tension times.

When those subjects used heavier weight that limited their reps to around eight, they showed no difference in gains. (Hardgainers, did you get that?—you gotta quit training with so many low-rep sets and go for tension times of 30 seconds or more on most.)

On the other hand, the subjects who were more anaerobic, with something called an ACE-DD variant, showed similar gains from both types of loads. They also made greater strength gains than the endurance-oriented group. Still, this anaerobic DD group made the most gains from the heavier training, implying that they respond best to that kind of lower-rep weight work. [Colakoglu, M., et al. (2005). Eur J App Physiol. 95(1):20-26.]

Genetic Response:

We’ve noticed that exact response variance in our own training, as Steve’s muscles are more endurance oriented (ACE-2) and Jonathan’s are more anaerobic (ACE-DD).

If our training has too much extended-tension work, Jonathan stagnates; if we do too much heavy straight-set work, Steve’s muscle gains stall or regress. Everyone needs both types of training to max out muscle mass, but the right amount of each can be different depending on your genetics.

Click Image To Enlarge.
Genetics Determine What You Need.

X Reps

The good news is that X Reps increase muscle gains for either type. For example, we both got spectacular results with our original X-Rep program. Why?

While X Reps extend tension time to a degree, they do so right at the max-force point. So with X Reps Steve gets his longer-tension-time mass-building requirement, while Jonathan gets a bigger dose of max-force overload for more anaerobic growth stimulation. It’s a very potent double-barreled mass tactic that extends a set at the max-force point, such as near the bottom of an incline press.

No matter what your genetics, end-of-set partials, or X Reps, can work for you-if you don’t abuse them. In our original X-Rep program we used the tactic on only one set of selected exercises-and our workouts lasted about an hour.

Results: We both got quantum leaps in size and strength, as shown in the one-month before and after pics at X-Rep.com.

Click Image To Enlarge.
Jonathan Lawson, Before & After.

Click Image To Enlarge.
Steve Holman, Before & After.

All of this shows why we’ve been telling hardgainers for years that they need supersets, drop sets and other extended-set techniques if they want to gain at a good clip. The above study supports that advice.

In other words, if you’re a skinny hardgainer type, you need to lean more toward longer tension times-although some heavy max-force work is helpful so you also get at your pure anaerobic fibers.

If you have a more average build, you can lean more toward heavy straight-set training, but you should include a drop set or superset here and there as well because you have endurance components you also want to maximize, just not as many as hardgainers have. And in either case, don’t neglect the X!

Note: For more information visit www.3DMuscleBuilding.com.

info@x-rep.com

Including the right types of fish in your diet can reduce your risks of heart diseases, inflammatory conditions (exercise induces inflammation), neurological conditions and much more. The American Heart Association recommends that we eat fish at least twice per week, in particular the more omega-3 rich sources like salmon. Recently, a landmark study published and known as the SEAFOODplus study more than confirmed this assertion. In this randomized eight-week trial 324 participants from four countries in Europe were enrolled. All subjects were in the obese classification and were at increased risk of cardiovascular disease. The study subjects were divided into three groups, fish oil supplement-6 capsules per day, 150-gram cod (3 ounces per week) of farmed salmon or one group that ate no fish and were given placebo capsules. All subjects were equalized for variables that could affect the interested outcome, meaning that the caloric content and percentage of calories from fats, protein and carbohydrate were held constant across the groups. The omega three fatty acid content of the test groups were cod = 300 mg/d, salmon = 300 mg/d, fish oil capsules =1.5 grams per day and the placebo had 0 mg omega-three fatty acids per day. The average weight loss for men was 15-16 pounds and for the women it was 10 pounds. The male subjects lost more weight and fat when taking fish oil supplements or eating three-ounces of salmon three times per week when compared with the lean fish (cod) or no fish diets. The men who received the fish oil capsules also lost the most size on their waist, while actually gaining muscle, no easy feat. And finally, both the men and women who took the 1.5 grams per day of fish oil supplements lost the most fat over the study period. Clearly, taking a high potency fish oil supplement every day or eating salmon at least three times per will do wonders for fat loss, weight control and your overall health.

Scientific Reference:
Thorsdottir I, Tomasson H, Gunnarsdottir I, et al. Randomized trial of weight loss diets for young adults varying in fish and fish oil content. Int J Obesity (2007); 31:1560-1566

More recently, researchers have been investigating Caralluma’s properties in a clinical setting to determine its active contents, mechanisms, and effect on the body. What they discovered was astounding – Caralluma fimbriata can have profound effects on body composition and appetite in humans. Like other parts of the western world, India has experienced staggering growth in diabetes and obesity recently due to plentiful sources of foods, lack of activity, and poor eating habits. So it was only fitting that many of the studies on Caralluma are coming out of India.

One of those recent studies was conducted by researchers at the St. Johns Academy of Health Sciences in Bangalore, India. They engaged 50 men and women 25-60 years old in a placebo controlled, randomized trial for 60 days. The test subjects were randomly assigned to a placebo or control group, and given general instruction on reducing weight through diet and activity. At the end of 60 days, “waist circumference and hunger levels… showed a significant decline in the experimental group when compared to the placebo group.” This further substantiated earlier studies that produced similar outcomes. Because of its long use as a daily food staple in traditional Indian diets and recent developments in its ability to reduce appetite and body mass, Caralluma fimbriata is a promising nutrient for those engaged in improving their body composition and diet.

Scientific references: Kuriyan R, et. al. Effect of Caralluma fimbriata extract on appetite, food intake and anthropometry in adult Indian men and women. Appetite 2007 May; 48(3); 338-44.
Epub 2006 Nov 13. Report on the Safety of Caralluma fimbriata and its Extract. Reviewed by Harry G. Preuss, MD, MACN, CNS Professor of Physiology, Medicine, and Pathology Georgetown University Medical Center Washington, DC

In a vitamin/supplement study from the British Journal of Nutrition, researchers compared those who took supplements to those who did not and found that, compared to men who did not take vitamins or supplements, men who took supplements weighed significantly less, had less body fat, and had lower body-mass-index scores. Doctors noted similar—though not as significant—results for women. Women who took supplements reported they could better control the urge to eat, and were less hungry than women who did not take supplements. There were 587 men and women, aged 20 to 65, in the study.

In a second part of the same study, 63 obese men and women who had not taken supplements for the past six months enrolled in a 15-week weight-loss program and took a daily multinutrient supplement or a placebo. Both groups lost significant weight, but women who had taken supplements were less hungry before and after meals compared to placebo. Doctors believe that the women who did not take supplements felt hungrier because, when there are not enough vitamins and minerals, the body sends signals to the brain telling it to eat.

In a study of abdominal fat, researchers recruited 900 women, aged 40 to 60, and found that those who consumed less than 56 mg of vitamin C per day were 131% more likely to have too much belly fat than women who got more vitamin C. Women who consumed less than 398 mg of calcium per day were 30% more likely to have excess belly fat than women who got more calcium. Doctors noted that central belly fat is a risk factor for many diseases.

Reference: Public Health Nutrition: 2007, electronic publication ahead of print.

Protein Storage

The amount of protein in the body is not constant, but depends to some extent on the protein content of the food intake. A well-nourished human adult contains about 12 kg protein, of which he can lose about 3 kg without serious loss of function or threat to life.

Amino acids are wasted, and are not used for their specific needs whenever there is:

• Not enough energy from carbohydrate or fat
• Not enough essential amino acids
• Excessive protein intake beyond daily needs
• Excess amino acids from “amino acid supplements”.

Factors that must be supplied by food intake to enable the synthesis of protein:

• All essential amino acids simultaneously and in the proper amounts
• An adequate total amount of protein to enable non essential amino acid production
• Adequate energy yielding carbohydrate and fat to spare the protein
• Amino acids can be metabolised to protein, glucose, nitrogen + energy or fat. They will be metabolised to protein only if sufficient energy is present from other sources and if all of the essential amino acids are present simultaneously.

How Much Protein Is Needed?

It is essential that the minimum amount of dietary protein required by a normal healthy human is about 0.35gm/kg of body weight. The recommended dietary intake is set at minimum of 1gm/kg of body weight.

The diet should supply all essential amino acids simultaneously. If one is missing at the time of protein synthesis, synthesis stops and the amino acids present are degraded and returned to the circulation for use elsewhere or to be excreted if unused.

Intake of the essential amino acids presents no problems for those people who regularly eat complete proteins such as meat, fish, poultry, cheese, eggs or milk as these foods contain ample amounts of all the essential amino acids. Alternatively, eating two incomplete protein foods from plants, each of which supplies the amino acids missing in the other will provide adequate protein.

Pepsin - This enzyme is created by the peptic cells of the gastric mucosa and works best in an acid medium which is provided by the hydrochloric acid also secreted by the gastric mucosa.

Pepsin breaks down proteins to smaller units, polypeptides, also amino acids bound together by peptide linkages. No free amino acids are liberated in the stomach and this initial partial digestion of proteins is not essential.

Rennin - is another proteolytic enzyme secreted by the stomach of new born mammals to enable the clotting of milk protein (caseinogen). It is the active ingredient of Rennet, which is used to curdle milk eg. junket.

Trypsin - This is the chief proteolytic enzyme of the pancreatic juice. It acts best in an alkaline medium and converts proteins to polypeptides. The pancreatic juice is the principal means by which proteins are digested.

Erepsin - is the collective name given to the mixture of proteolytic enzymes released by the mucosa of the small intestines. The effect of erepsin is to complete the hydrolysis of polypeptides and peptides to their component amino acids. These amino acids are then absorbed across the intestinal mucosa into the bloodstream.

In general, proteins from animal sources are more easily and rapidly absorbed than vegetable proteins perhaps because vegetable proteins are often enclosed in a cellulose covering.

The alimentary canal carries out the digestion and absorption of protein effectively with less than 10% of dietary protein usually appearing as nitrogen in the faeces.

The whole process of digestion is an ingenious solution to a complex problem.

Protein (enzymes) when activated by acid, digest proteins (food) denatured by acid and the mucous coating of the stomach wall protects its proteins from being affected by either acid or enzymes.

The acid in the stomach is so strong (pH 2) that no food is acid enough to make it stronger. It is normal to have an acid stomach. Antacids promoted for the relief of “acid indigestion” may only cause the stomach to produce more acid to restore it’s normal balance.

Antacids may be useful to protect bleeding ulcers from stomach acid, but they may not be appropriate for normal, healthy people. Antacids also tend to deplete iron intake from foods if taken before, during or shortly after food is eaten.

Sometimes the stomach acid backs up and burns the lining of the oesophagus that is not as well protected by mucus as the stomach. The cause of this may simply be overeating but may also be due to conditions such as hernia or an obstruction that requires medical attention.

Supersets and tri-sets allow you to perform a lot of work in a short period of time. The rest-pause method allows you to use heavier weights, so you can recruit the higher threshold muscle fibers, and eccentric training enables you to overcome strength plateaus. The bottom line is that almost any training method will work (provided you do it with intensity!), at least for the few weeks it takes for your body to adapt to it. There is, however, one training system that stands above all the rest. It’s brutally hard, but I’ve found it to be a very effective way to pack on muscle fast!

In strength-coaching circles, this method is often called the “ten sets method.” Because it has its roots in German-speaking countries, I like to call it German Volume Training. To the best of my knowledge, this training system originated in Germany in the mid-’70’s and was popularized by Rolf Feser, who was then the National Coach of Weightlifting. A similar protocol was promoted by Vince Gironda in the U.S., but regardless of who actually invented it, it works.

In Germany, the ten-sets method was used in the off-season to help weightlifters gain lean body mass. It was so efficient that lifters routinely moved up a full weight class within 12 weeks.

It was the base program of Canadian weightlifter Jacques Demers, Silver Medallist in the Los Angeles Olympic Games. Jacques was known in weightlifting circles for his massive thighs, and he gives credit to the German method for achieving such a spectacular level of hypertrophy. The same method was also used by Bev Francis in her early days of bodybuilding to pack on muscle.

The program works because it targets a group of motor units, exposing them to an extensive volume of repeated efforts, specifically, 10 sets of a single exercise. The body adapts to the extraordinary stress by hypertrophying the targeted fibers. To say this program adds muscle fast is probably an understatement. Gains of ten pounds or more in six weeks are not uncommon, even in experienced lifters!

Goals & Guidelines

The goal of the German Volume Training method is to complete ten sets of ten reps with the same weight for each exercise. You want to begin with a weight you could lift for 20 reps to failure if you had to. For most people, on most exercises, that would represent 60% of their 1RM load. Therefore, if you can bench press 300 lbs for 1 rep, you would use 180 lbs for this exercise.

For lifters new to this method, I recommend using the following body-part splits:

When using this program or any other, you should keep a detailed journal of the exact sets/reps and rest intervals performed, and only count the repetitions completed in strict form. Here are a few more guidelines to ensure optimal progress:

Rest Intervals: When bodybuilders start with this method, they often question its value for the first several sets because the weight won’t feel heavy enough. However, there is minimal rest between sets (about 60 seconds when performed in sequence and 90-120 seconds when performed as a superset), which incurs cumulative fatigue. (Interestingly enough, you might find you get stronger again during the eighth and ninth sets. This is because of a short-term neural adaptation.) Because of the importance of the rest intervals, you should use a stopwatch to keep the rest intervals constant. This is very important, as it becomes tempting to lengthen the rest time as you fatigue.

Tempo: For long-range movements such as squats, dips, and chins, use a 4-0-2 tempo; this means you would lower the weight in four seconds and immediately change direction and lift for two seconds. For movements such as curls and triceps extensions, use a 3-0-2 tempo.

Number of Exercises: One, and only one, exercise per body part should be performed. Therefore, select exercises that recruit a lot of muscle mass. Triceps kickbacks and leg extensions are definitely out; squats and bench presses are definitely in. For supplementary work for individual body parts (like triceps and biceps), you can do 3 sets of 10-20 reps.

Training Frequency: Because this is such an intense program, it’ll take you longer to recover. In fact, if you’re familiar with the writings of Peter Sisco and John Little, you’ll find that the average “Power Factor Rating” of the 10-sets method is about 8 billion. Consequently, one training session every four to five days per body part is plenty.

Overload Mechanism: Once you’re able to do 10 sets of 10 with constant rest intervals, increase the weight on the bar by 4% to 5%, and repeat the process. Refrain from using forced reps, negatives, or burns. The volume of the work will take care of the hypertrophy. Expect to have some deep muscle soreness without having to resort to set prolonging techniques. In fact, after doing a quad and hams session with this method, it takes the average bodybuilder about five days to stop limping.

Beginner / Intermediate Program: Phase 1

This is a sample routine based on a five-day cycle. Once you’ve used this method for six workouts per body part, it’s time to move on to a more intensive program for a three-week period.

Day 1 - Chest and Back

Notes: Rest 90 seconds between each “A” exercise and each superset; rest 60 seconds between each “B” exercise and each superset. Incidentally, I only recommend three sets of ten in this program for the “B” exercises. The “B” exercises constitute supplementary work, and doing ten sets of them would result in overtraining.

Day 2 - Legs and Abs

(*Take a weightlifting belt and buckle it. Attach it to the low pulley of a cable crossover machine. Lie down on your back in front of the machine, and hook your feet in the belt. Then pull your knees towards your chest.)

Notes: Rest 90 seconds between each “A” exercise and each superset; rest 60 seconds between each “B” exercise and each superset.

Day 3 - Off

Day 4 - Arms and Shoulders

(*While seated on the edge of a bench with your torso bent over, raise the dumbbells out to the side, making sure the top two knuckles (the ones closest to your thumb) are in line with your ears at the top of the movement.)

Notes: Rest 90 seconds between each “A” exercise and each superset; rest 60 seconds between each “B” exercise and each superset. “X” in the tempo means to move as fast as possible, keeping the weight under control.

Day 5 - Off

Beginner/Intermediate Program: Phase 2

After six of those five-day cycles, I recommend you do a three-week phase where the average set is six to eight reps, and do only four to six sets per body part over a five-day cycle, or you can do any other split that suits your recovery pattern. After this three-week block, you can return to the German Volume Training method by doing the following ten sets of six reps routine. In the exercises that are prescribed for 10 sets, use a load you’d normally be able to do 12 repetitions with. The goal in this phase is to do ten sets of six with that load.

SAMPLE 10 sets of 6 routine:

Day 1 - Chest and Back

Notes: Rest 90 seconds between each “A” exercise and each superset; rest 60 seconds between each “B” exercise and each superset.

Day 2 - Legs and Abs

Notes: Rest 90 seconds between each “A” exercise and each superset; rest 60 seconds between each “B” exercise and each superset.

Day 3 - Off

Day 4 - Arms and Shoulders

(*While seated on the edge of a bench with your torso bent over, raise the dumbbells out to the side, making sure the top two knuckles (the ones closest to your thumb) are in line with your ears at the top of the movement.)

Notes: Rest 90 seconds between each “A” exercise and each superset; rest 60 seconds between each “B” exercise and each superset.

Day 5 - Off

German Volume Training For The Advanced Trainee

For the advanced trainee, variety in training is even more important to elicit adaptation. With the advanced trainee, I use a system called the four percent method. That is, I increase the load four to five percent every workout for two workouts in a row, and I reduce the target rep by one rep for every weight increase. Then I reduce the weight four to five percent and increase the rep bracket to its original starting point. Since this is very mathematical, let’s look at an example that will clearly illustrate this point.

Let’s say you can barbell curl 100 lbs for 12 strict reps, and you haven’t been able to increase the amount of reps or weight on this exercise. Here’s a sample routine that would increase your curling strength:

Workout 1: 10 sets of 6 @ 110 lbs
Workout 2: 10 sets of 5 @ 115 lbs
Workout 3: 10 sets of 4 @ 120 lbs
Workout 4: 10 sets of 6 @ 115 lbs
Workout 5: 10 sets of 5 @ 120 lbs
Workout 6: 10 sets of 4 @ 125 lbs
Workout 7:

Test day. At this point, you would curl 120 for 12 reps, a 9% gain over 6 workouts!

Here’s an example of the German Volume Training method with the 4% to 5% method for someone who can bench press 300 lbs 10 times in strict form:

Workout 1: 10 sets of 5 @ 300 lbs
Workout 2: 10 sets of 4 @ 315 lbs
Workout 3: 10 sets of 3 @ 330 lbs
Workout 4: 10 sets of 5 @ 315 lbs
Workout 5: 10 sets of 4 @ 330 lbs
Workout 6: 10 sets of 3 @ 345 lbs
Workout 7:

Test day. At this point, you would bench press 330 lbs for 10 reps.

To recap, perform the Beginner/Intermediate Phase 1 program for six weeks (six 5-day cycles). Then, progress to the Beginner/Intermediate Phase 2 program for three weeks. After that, you’ll be ready to graduate to the Advanced program.

This program is elegant in its simplicity, but that’s what the Germans do best. Just ask any Mercedes Benz or BMW owner.

guru@charlespoliquin.net

Unfortunately, many people who want to increase strength or muscle size simply choose one of these rep ranges and use it over and over again for many years gradually increasing the weight as they get stronger. They will move close to their goals but progress will be slow and will taper off as they reach a training plateau.

Rest-pause training can quickly kick your strength up a gear.

What Is Rest-Pause Training?

Rest-pause training involves lifting your “one rep max” then pausing for 10 to 15 seconds before lifting again. Wait another 15 seconds and perform the next repetition.

When you can’t lift the weight any more with proper form, you can either drop the weight by about 10% and continue, or stop for a couple of minutes and then do another set at the same resistance. Generally, about three sets works well, but some people perform as many as 6 sets.

What Is “One Rep Max”?

One rep max (1RM) is the maximum weight that you can lift with proper form for only one repetition. If you can lift the weight twice without a rest in between, then the weight is too light.

As with any exercise, it is important to emphasise that proper form should be used. In fact, because the weight you’re lifting is very heavy with this method, correct form is even more essential for preventing injury.

The Benefits Of Rest Pause Training

During the short break between reps, much of your strength returns allowing you to lift the weight again, whereas you wouldn’t be able to repeat the lift without the break. This means that overall, you may have performed the same total number of reps as you normally would, but you’ve used a much higher weight, and using a higher weight results in strength gains.

If you’ve found that on a particular exercise, you’ve got stuck on a plateau, not being able to increase the resistance any more, rest pause training is a great way to blast through it. When you go back to training at a moderate rep range where muscle size is the goal, you’ll find that the extra strength you’ve gained allows you to lift heavier weights in this rep range too – and lifting heavier weights in this training rep range means your muscles will keep growing.

Periodisation

Like any type of training, the rest pause technique should not be used constantly. Like any training technique, it is more effective if you perform it for a period of a few weeks before changing to a different rep/weight range. That way you’ll keep your body under new a stimulus and therefore continue to see results.

Many training techniques are performed for a period of about six to eight weeks before changing to another technique. However, because rest-pause training is very intense, many people find it better to keep the period as short as four weeks to prevent overtraining.

Regardless, going hard and heavy seems to be a part of some distant past as most people these days think that squat racks are a convenient place to do barbell curls. To make matters worse, many gyms have become magnets for meaningless conversations and look more like places for people to hook up then for serious training to take place.

I’m not sure what’s worse, the meaningless conversations or the pseudo lifters that attempt to look serious by growling and grunting with each high-rep set and then browse through the newspaper between each worthless set. Mind you, I’m not saying that high reps are a waste of time. High-rep programs such as the “Super Squats” program produce incredible results and I often do high-rep ballistic sets for high-octane fat burning. However, a very effective and forgotten way to get much stronger and bigger is to do several sets of low reps with short rest periods. One form of this training philosophy is called rest-pause training.

Rest-pause training will separate the serious lifter from the pseudo lifter in no time, as you don’t have time to mess around between each set. In additon, this form of training is super intense and requires your full attention.

Bodybuilders during Arnold’s competition days used to do rest-pause training from time to time, to get bigger and harder physiques. Mike Mentzer had incredible results with rest-pause training and found it to be an effective way to blast through training plateaus.

Unlike a standard powerlifting routine where you do low reps (1-3 reps) for several sets with long rest periods (3-5 minutes), rest-pause training requires you to take 10-15 second breaks between each set. You’re basically taking a short break between each rep in order to use the maximum amount of weight. Since the breaks are short and the weights are heavy, hypertrophy will follow like a charm.

As effective as rest pause training is, it can also be extremely difficult to break into. After all, most people will have trouble taking their one-rep max on the bench press and doing it every 10-15 seconds for 5-6 sets. Chances are they won’t get past the second set and will most likely be lucky if they even get that far. Luckily, I recently came up with a way to combine a training approach that I learned from Coach Ethan Reeve of Wakeforest University with rest-pause training to make it much more user friendly.

What you do initially to prepare yourself for modified rest-pause training is to take your three rep max and do ten singles with that weight. Instead of taking only 10-15 seconds between each set, take one-minute breaks between each set.

For most people, this won’t be too difficult and that, of course, is the point. I want you to build a pattern of success with a few relatively easy training sessions to prepare you for the brutal rest pause training sessions to follow. Once you can complete all ten singles with one minute breaks, decrease the breaks to 45 seconds between each set. Keep the weight the same.

Once you can complete all ten sets at 45 seconds, go down to 30 seconds. Once you can do that, go to 15 seconds (even though you’re only resting 15 seconds, you’ll still rack the weight in-between).

At 15 seconds you’ll definitely understand how rest-pause training works and you’ll love how hard and pumped up your muscles feel after doing several sets. It’s much more satisfying then the bloated, soft feel of doing lots of reps with a relatively light weight. If your body-fat is low enough, your veins should look like they’re going to explode.

Once you’ve completed ten sets with 15 second breaks, increase the weight by 10 pounds and go back to one minute breaks between sets. Work your way down the rest pause ladder again until you’re back to 15-second breaks. At that point, increase the weight again by another 10 pounds.

After using this method for only ten days, I added 10 pounds to my best overhead press. Before rest-pause training, I had been stuck at a frustrating plateau for months. In additon to the strength increase, I got several comments from friends and family that my shoulders and arms looked much bigger. I was elated to say the least.

The author applies the benefits of Rest-Pause training to lifting an 88 pound kettlebell.

Another benefit to rest pause training is that it gives the CNS (central nervous system) a tremendous boost that’s better then any caffeine rush that I’ve ever experienced. I literally felt invincible and wanted to take the world on after each workout.

At this point you’re probably wondering how you could
incorporate rest pause training into your program. I never thought you’d ask!
Monday and Friday: Chest, Back, Biceps
Wednesday and Saturday: Legs, Shoulders
Monday/Friday

Bottom position medium-grip bench
presses: 10×1

Note: Do these inside of a power rack.
Set the pins as low as possible—making allotments for the width of your
chest—and begin the lift from the down position.

Bent-over barbell rows: 10×1

One arm dumbbell curls: 10×1

Wednesday/Saturday

Bottom position squats: 10×1
Note: Do these in a power rack. Put the pins down low and begin the squat from
the down position.

Stiff legged deadlifts: 10×1

Standing military presses 10×1

Standing calf raises: 10×1

Rack the weight each time and take one to two minute breaks in between each
exercise. Each workout should be pretty brief; not more then 45 minutes, at
least in the beginning. As you get better and the rest periods get shorter,
you’ll take much less time to complete each workout.

As you can see, this is a very simple program and it’s meant to be that way! Rest-pause training isn’t easy and takes everything that you have. Also, you may have noticed that I haven’t added any specific triceps exercises. You’ll get all you need with the bottom-position bench presses and the military presses, so leave the triceps-isolation exercises out for five weeks. Regarding abs, feel free to do a few sets of weighted sit-ups, side bends, or windmills after each workout.

I challenge you to give this program a try for five weeks and discover for yourself what the old-time strongmen have known for years: the path to a strong and hard body is paved with heavy, low-rep training.

Let me know how it works out for you.

Mike Mahler is a strength coach and a certified kettlebell instructor based in Santa Monica, California. Mike has been a strength athlete for over ten years and designs strength training programs for athletes, law enforcement, and fire fighters. Mike is available for phone consultations and personal training in the Los Angeles/Washington DC area. For more information, visit Mike’s site at MikeMahler.com or email Mike at mahler25@yahoo.com