Adding Breaks During Your Repetitions
When you've been struggling through a plateau with bench presses, you've felt the moment when you came out of the groove and lost your elbow position, or you felt your cheeks break off Bank floated. In the Deadlift, you have probably felt your spine move from a stable, welded position to one that resembles a question mark.
In both cases you fight through the sticking points. And because you lack the technology or power you need to get the best possible position, there is a risk of injury.
Instead of living for public relations, you should add pauses to your reps to achieve strength and stability through attachment points. Remember that the joint position determines the muscle function, but also determines the joint load. When you take the right positions, you stay strong and healthy. If you ignore them for ego reasons, you pay the price either today or across the street.
Rather than blow your sticky points with inferior shape, add pauses and isometries for medium repetitions. Build strength and stability without compromising your technique.
Although isometric does not feel like a dynamic exercise, it would still strain your central nervous system. Since your goal is to maximize the recruitment of muscle fibers and nerve drive, you need to be fresh to maximize the productivity of your sets.
Try 3-5 sets of 1-3 reps (3-8 seconds) with near maximum weights.
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