grandpa59’s BodyBlog

WED I START MY UPPER BODY. I LIKE TO CHANGE SOMETHING IN THE ROUNTINE ONCE A WEEK SINCE MY  BODY SEEMS TO ADAPT TO THE STRESS/ROUNTINE IN A WEEK. IF I’M NOT FEELING A LITTLE SORE OR HAVEN’T THROWN UP FROM LIFTING I KNOW I’M WASTED MY TIME. I LIKE TO WAKE UP IN THE MORNING A LITTLE SORE TO MED SORE, IF I DON’T I KNOW I HAVE TO CHANGE SOMETHING IN THE W.O. ( SUSPENSE DA DE DA MORE SUSPENSE) REST PAUSE OR MY VERSION OF IT!EXAMPLE BENCH PRESS…I DO EIGHT  TO TEN  REPS( TO FAILURE)HOLDING THE WEIGHT IN THE UP POSITION WITH TENSION ON THE MUSCLE, HOLD FOR 4 OR 5 SECONDS, THEN I DO ANOTHER 2 OR 3 REPS ANOTHER REST PAUSE OF 4 TO 5 SEC AND TRY TO DO A FINAL SET OF 2 OR 3 REPS! THE NEXT TIME I DO THIS W.O. I CHANGE THE REST PAUSE  METHOD TO 20 TO 30 SEC REST PERIODS WITH NO WEIGHTS! THAT IS IF I’M DOING BENCH I PUT DOWN THE DB’S AND REST 20 TO 30 SEC THEN TRY FOR ANOTHER SET OF 6 TO 8( or failure)! REST 20 TO 30 SEC AND START MY FINAL SETS OF 4 TO6(or failure)REPS! i notice that i seem to cut down on the volume of training with these methods!!!!IF THIS DOESN’T CREATE MUSCLE GROWTH NOTHING WILL!!!