This exericise requires you take the Macebell over one shoulder and then swing it behind your back to the other shoulder, ending
each rep by pausing with the Macebell pointed at 10 o'clock or 2 o'clock.
Not exact matches
There is a way you can «bypass» this failure
by using forced
reps, drop sets or rest -
pause sets.
Rest -
pause training is great for many things: it's an ideal way to increase your strength and bust through training plateaus; allows you to lift heavier weight for more
reps, thereby hammering the muscles and causing a great metabolic stress that contributes to better growth; it keeps you lean
by promoting the body's ability to burn off fat.
He then finishes the routine with a few rest -
pause reps, done
by pausing shortly after each
rep in order to squeeze out one additional
rep.
As you get stronger, increase the intensity of the workout
by increasing the number of
reps or shortening the rest -
pauses between exercises.
If you want to stick with the classic version you can increase the difficulty
by adding a static hold
by pausing at the bottom of the
rep and holding this position for 5 to 10 seconds before pushing back up.
Alternatively, you could cut the weight
by an even greater percentage (e.g. 20 - 40 %) and try increasing the number of
reps (or doing speed work for fewer
reps, but more sets; or doing
pause work, etc. and adjusting the sets /
reps accordingly) and then increase weight (or
reps or sets) from there.
John: one set to failure for one exercise per bodypart, 50 - 100
reps.. If you can, you want to try to add an additional 5
reps each workout
by rest -
pausing after you reach failure.
Increase the intensity in this situation
by slowing down the
rep speed or adding a
pause at the end of the eccentric portion of the movement.