Your workout shouldn’t always be all fast or all slow—a nice even middle is best to switch it up. The following exercise routine includes pauses before the explosive “up” portion of two of the movements.
This increases the load placed on your muscles and has a tendency to ignite new gains. Since this is a technique very little people take advantage of, it can yield great results. Muscle confusion is a huge part of keeping it fresh to enhance gains.
For the first two exercises, 4-second pauses break the momentum and make you work harder. Do each of the three exercises continuously as a circuit, or all-in-a-row. One circuit should last about 4-5 minutes. Avoid resting between exercises or circuits, and complete three circuits before being finished.
Rebound Lunge
In a split stance, lower your body until your back knee is an inch off the floor. Hold the position for 4 seconds and then quickly push back to the starting position, similar to an explosion of movement, but a controlled explosion.
Return to the bottom position and hold for 4 seconds. Do as many reps as you can in 60 seconds. Switch Legs and repeat.
Rebound Pushup
Assume a traditional pushup position, hands about shoulder-width apart. Lower your body, pause for 4 seconds at the bottom of the movement, and then, as quickly as possible but also controlled, press your body up and lower yourself to the floor again.
Hold that position for another 4 seconds. Do as many reps as you can in 60 seconds and continue on.
Two-Point Dumbbell Row
With a dumbbell in each hand, bend at your waist while maintaining a flat back. Your feet should be shoulder-width apart. Keeping your torso nearly parallel to the floor, pull the dumbbells to your chest as you pull your elbows back.
Do controlled, slow reps, resting at the peak of the rep for 4 seconds. You’re finished after 60 seconds.
This press pause training technique is nice for a change, but not for use all the time. If you’re looking to switch it up for a workout or two, this is a great technique to cause some muscle confusion, and promote some new mass.
Otherwise, stick to the mass building workouts for the best gains.
This increases the load placed on your muscles and has a tendency to ignite new gains. Since this is a technique very little people take advantage of, it can yield great results. Muscle confusion is a huge part of keeping it fresh to enhance gains.
For the first two exercises, 4-second pauses break the momentum and make you work harder. Do each of the three exercises continuously as a circuit, or all-in-a-row. One circuit should last about 4-5 minutes. Avoid resting between exercises or circuits, and complete three circuits before being finished.
Rebound Lunge
In a split stance, lower your body until your back knee is an inch off the floor. Hold the position for 4 seconds and then quickly push back to the starting position, similar to an explosion of movement, but a controlled explosion.
Return to the bottom position and hold for 4 seconds. Do as many reps as you can in 60 seconds. Switch Legs and repeat.
Rebound Pushup
Assume a traditional pushup position, hands about shoulder-width apart. Lower your body, pause for 4 seconds at the bottom of the movement, and then, as quickly as possible but also controlled, press your body up and lower yourself to the floor again.
Hold that position for another 4 seconds. Do as many reps as you can in 60 seconds and continue on.
Two-Point Dumbbell Row
With a dumbbell in each hand, bend at your waist while maintaining a flat back. Your feet should be shoulder-width apart. Keeping your torso nearly parallel to the floor, pull the dumbbells to your chest as you pull your elbows back.
Do controlled, slow reps, resting at the peak of the rep for 4 seconds. You’re finished after 60 seconds.
This press pause training technique is nice for a change, but not for use all the time. If you’re looking to switch it up for a workout or two, this is a great technique to cause some muscle confusion, and promote some new mass.
Otherwise, stick to the mass building workouts for the best gains.
