Pause for power (January 2008)
Pause for more power
Add instant muscle by changing the speed of your exercises
This stop-and-go routine adds resistance throughout your range of motion by interrupting momentum at various power points. By pausing, you recruit more muscle fibres, making each repetition harder. As a result, you’ll strengthen weak spots and spur new muscle growth.
The programme
Do the push-ups and split squats without resting between moves. Rest for 60 seconds, and then repeat the superset. Next, do the dumbbell row and sumo squat as another superset. Perform this workout three times a week.
Superset 1
Stop-and-go push-up
Assume a push-up position. Brace your core and lower your chest to the floor. When you’re halfway down, pause for two seconds before continuing. Then, when your chest is five centimetres from the floor, pause again for two seconds before pushing halfway back up. Hold for two more seconds, then straighten your arms. Do eight reps.
Stop-and-go split squat
Stand with one foot one metre in front of the other and hold a barbell across your shoulders. Rise onto the ball of your back foot, then bend at the knees. When halfway down, pause for two seconds. Pause again when your back knee is just off the floor. Push halfway up, pause again, and return to the starting position. Do six reps with each leg.
Superset 2
Stop-and-go dumbbell row
Holding dumbbells, lie face down on a bench set at 45 degrees. Pull the dumbbells up towards your torso. When your upper arms align with your torso, pause for two seconds before continuing, until the dumbbells are at your sides. Hold for two beats, then lower halfway and pause again. Return to the starting position. Do 10 reps.
Stop-and-go sumo squat
Stand holding a barbell across your shoulders, feet wide apart with toes turned out. Bend at the knees to lower your body. Halfway down, pause for two seconds before continuing until your thighs are parallel to the floor. Pause two beats, then press halfway up and pause again before returning to the starting position. Do 10 reps.
| More like this |
|
CENTER
