![]() Over the years I have had an on again, off again – mostly off again – relationship with weight training. Once I graduated college and got a job my schedule changed and working out fell by the wayside. I can see some veins in my arms that were not there before I started.Īs to my weight training / lifting background, I did a lot in high school and college like many other young men do. I have gained more definition and overall size over these past 12 weeks, so I know my body composition has changed. I started the program at 257 pounds and have finished at 262 pounds….a net gain of only 5 pounds. I didn’t count calories, protein grams or any of that. During this program I ate what I wanted, when I wanted. Do I carry around more weight then I should? Definitely. I have a full time job and an involved life and as such I don’t eat as “clean” as I would like to. I am a 46 year old male that is married and has two teenage boys that are athletes. If you want a more complete and detailed picture, read on. Follow it for 12 weeks and you will see results. If you just want a quick answer then here it is: I am also no professional writer, so keep that in mind as you read. This is a rather long post, so if you are going to read the entire thing, set aside a few minutes. You should see your doctor before beginning any exercise program and get their clearance to workout. The purpose of this post is to illustrate that anyone can get themselves into better shape no matter their age or starting physical condition. I would also recommend using the technique only if you're at an intermediate or advanced level of training due to the intensity, it's not really beginner-friendly.Here is my review of the Dr. ![]() That didn't take long, did it? Cardioaccelerated Rest-Pause Dropsets in ActionĪs mentioned, you can work cardioaccelerated rest-pause dropsets into any workout, limiting the technique to no more than one set per exercise. When that's complete, you're finished with your cardioaccelerated rest-pause dropset for the exercise. Step 3: DropsetĪfter reaching failure on the rest-pause, immediately lighten the weight by 20-30 percent-from 100 pounds to 70-80 on a cable stack or machine, from 50-pound dumbbells to 35s or 40s, etc.-and, without resting, rep out that lighter weight to failure. ![]() In these first two steps, you're essentially doing cardioacceleration and rest-pause simultaneously by replacing the short rest period with cardio. Step 2: Rest-PauseĪfter 15-20 seconds, go right back to the lifting exercise you were doing and rep out that same weight to failure. Do the cardio exercise for 15-20 seconds. Once you reach failure on that last set of the exercise, immediately go into your cardioacceleration activity-running in place, jumping jacks, step-ups, your choice. Once you hit failure on a given set, immediately drop the weight 20-30 percent and rep out to failure once more. Dropsets: a technique for training past failure, without resting, by lightening the load. Rest-Pause: a technique for training past muscle failure on a lifting set without lightening the weight.Īfter reaching initial failure, you rest 15-20 seconds, then resume the set to failure once again.ģ. It's important to go straight from your lifting set to the cardio to keep intensity high, so a bodyweight activity like running in place or jumping jacks is recommended, as opposed to a treadmill or other cardio machine.Ģ. Cardioacceleration: a form of HIIT cardio where, instead of standing around resting between sets in a lifting workout, you fill the downtime with a short, intense bout of cardio. They're pretty simple, actually, but just to make sure we're on the same page, let me quickly break down each of the individual components:ġ. Cardioaccelerated rest-pause dropsets aren't nearly as complicated as the name sounds.
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