PUSH YOUR LIMITS
posted on 1/07/2015 8:36:00 PM
You may have forgotten about these three training techniques, but using them can amp up your intensity and accelerate your muscle-building, fat-burning results!
BY KATY LOREN
Though often forgotten, ascending/descending sets, rest/ pause and partial reps are all techniques worth pulling out of your fitness attic. Not only will they add some spice to your routine if you haven’t used them in a while, but they will help push you farther than you might otherwise go on your own during a workout. Each technique works in the same way — by prompting a growth-hormone surge in response to the extended effort against a challenging resistance and a recovery response by forcing additional blood into your muscles (i.e., the “pump” you feel).
“These techniques provide a great amount of volume, give you variety in your program and are very time-efficient,” says David Hooper, graduate research assistant at The Ohio State University. “Moderate loads of 60 to 80 per cent of your one-rep maximum and a short rest period create a substantial volume, which is a great stimulus for hypertrophy.” If you’re ready to push your limits, incorporate these techniques into your exercise routine today.
To read the full article purchase the latest issue of Oxygen 78 on the 16th July 2015
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