Break-Break training works well when trying to build up both size and strength:
- Leave one or two reps in the last set of an exercise in the tank.
- Rest only 15-30 seconds to replenish the ATP CPR trades.
- Continue small sets with pauses of 15 to 30 seconds until you double the number of repetitions or reach a technical error.
The result? They lift a higher weight for more repetitions and thereby generate a better workout response. During break-break training, you train hard enough to train high-threshold muscle fibers and create progressive overload to build up your size and strength.
Here's what to do
- Choose your training focus for the day. Let's say you have a upper body workout and bench press is your lifting.
- Warm up with 3 sets and increase your weight 3-5 reps per set to activate your central nervous system. Then continue with the rest break set.
- Your Rest Break Set uses about 85% of your maximum for a repetition or weight that you can use for 5-7 repetitions, depending on the strength and composition of the muscle fibers Get a little heavier if you are more likely focus on strength rather than gaining height. About 85% is the sweet spot for a mix of the two.
Example of a 1
- 65% x 5 = 205 lbs
- 70% x 5 = 220 lbs
- 80% x 3 = 250-255 pounds
- 85% = 270 pounds
Rest Break Set
270 pounds x 5 reps, rest 15 -30 seconds, then …  Do 1-3 repetitions, rest for 15-30 seconds.
Here's what it looks like:
Use a spotter and stop sets earlier if your rep range is at risk or you have a technical flaw. Once your pause exercise is complete, you can count on it to create a stimulus for progressive overload. Maximize the time remaining in the gym to meet the other components of your workout.
Standing calf raise, resting
Abbreviation of brutality – The Workouts