With stop training, you can eliminate the rebound factor. Find out how this method can increase power and improve strength. Sometimes, when visiting the gym, you can see how some athletes, when performing a bench press, push a sports equipment with a rebound from the chest, after which they begin to congratulate each other on a new personal record. They probably also boast of their deadlift accomplishments, pushing 200 pounds and doing six repetitions at the same time. But at the same time, if they are asked to repeat their own achievements at least after a slight stop of the sports equipment, then all records will decrease by 20 kilograms, or even all 30.
The use of the rebound is beneficial because the athlete can use the stretch reflex to perform the subsequent movement. It is also called accumulated energy. Here it is enough to recall a light squat before jumping, due to which energy accumulates, which then works as a spring and throws it up. Something similar happens when the bar bounces off the chest or floor. During this time, the muscles store energy, which is then used to perform the bench press. Of course, it is much easier to lift weights this way, but in fact it is self-deception. After stopping the sports equipment, the athlete has to use only muscle strength to lift or press the bar. By using pause bodybuilding training, you will be reliably aware of your current capabilities.
Increase Power for Pause Training
To lift large weights, increase the output power. Everyone knows from the school physics course that power is equal to the product of body weight by its acceleration. When applied to bodybuilding, there are two components of power - motor units and the central nervous system. The less weight is required to shift, the fewer motor units will be activated by the CNS.
The athlete's job is to get the nervous system to engage all motor units at the same time. Most athletes know about neuromuscular connections. It doesn't really matter with what weight you work, but all motor units should be included in the work.
Full stop workout
This is where power generators need to confront the stretch reflex. In the event that you use pause bodybuilding training, the stretch reflex is automatically eliminated. All that remains at your disposal is the muscles and the power they can develop to lift the weight.
Exercises for pause in training
These two exercises are very simple yet very effective. The key point in their execution is a pause at the lowest point of the trajectory with each repetition. This allows you to completely get rid of the accumulated energy. For this reason, you may feel that the working weight is heavier than expected and may even need to be reduced.
To perform the first bench press, you must:
- Take a squat rack with the bar over your chest.
- When performing the movement, focus on the concentric phase of the movement.
- Lifting the projectile is easy enough since you are positioned under the projectile.
- It is not worth spending energy on returning the bar to its initial position, just lower the projectile onto the rack.
- Then release the barbell and get ready for the next rep. You should start with five repetitions per set.
The second exercise has several differences. You should lie on the floor and take a squat rack. The neck should be at a distance so that it can be easily reached. After removing the projectile from the rack, lower it until your elbows touch the ground. Count to three and hit the shell.
Squats with a bench (box) will develop a pause
This technique can be used for other muscle groups as well. Position the bench so that it does not interfere with you when squatting. At the bottom of the trajectory, sit on a bench and keep your muscles toned, but you must stop completely. After waiting a couple of seconds, stand up abruptly. During this exercise, the muscles generate tremendous power, which will accelerate the growth of muscle mass.
Pause deadlift
This exercise got its name for a reason. It must be performed when the projectile comes to a complete stop. Like the previous exercise, the key to a successful deadlift is to come to a complete stop. This mini-pause can be used to adjust the grip, make changes to the position of the legs, or change the angle of the body. If you need to reduce the working weight, do it. Using pause bodybuilding training is a very effective technique and even with less weight, progress will be evident.
Some tips for pause
Today you could get acquainted with the basic principles of pause training in bodybuilding. Quite complex basic exercises were given as examples. But this does not mean at all that this method cannot be used when training other muscle groups. It is important to remember that you must train your central nervous system to activate all or most of the motor elements. At the same time, the weight with which you have to work does not matter at all. It can be 90 kilograms or 150 kilograms. The power that your muscles will develop depends on the number of connected motor elements.
If you refuse to take this at its word, then just look at the weightlifting champions. Their explosive power is several orders of magnitude higher than that of bodybuilders. Why don't you take on the best of other sports as well? All known techniques are certainly good, but it is necessary to move forward. Arnold Schwarzenegger himself constantly repeated that an athlete must always be in a creative search. If this process stops, then progress will stop.
Learn more about the role of pauses during training:
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