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Old 04-29-2010, 12:53 PM
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rockdawg21 rockdawg21 is offline
I'm kind of a big deal
Join Date: Jan 2009
Location: San Antonio, TX
Posts: 5,584

I was reading an article in the September 2009 issue of MuscleMag International and it was in regards to, basically, the same as your article here, except they called it "Rest-Pause Technique" and uses a fixed rest period along with the "3 reps" you're discussing.

This basically calls for you to use your 5-6-rep max and shoot for 2-3 reps followed by a 15-second rest and repeat 4 times; this makes 1 set. They call for 4 sets per lift. As the article states:
One of the most underused strength- and mass-building techniques, it takes advantage of your body's rapid-recovery energy systems. When you start a heavy set, you rely primarily on phosphocreatine (PC), the primary energy source stored in skeletal muscle tha fuels short, powerful bursts of activity. PC depletes rapidly, but fortunately it also replenishes rapidly, usually in 10-20 seconds.

To capitalize on this, select a weight that causes muscle failure at 5-6 reps, but perform only 2-3 reps, then take a 15-second rest. Get right back in and do another 2-3 reps. Repeat this sequence, doing as many good-form heavy reps as you can by taking 3-4 brief rests. The main benefit of employing rest-pause training is that you'll have lifted more total pounds in a give set simply by mixing in these calculated rest periods. Your PC levels never replenish completely after you start a set, so expect some fatigue as you near your target number of reps. After each exercise, allow 2-3 minutes of rest and repeat the same exercise three more times before moving on to the next exercise.
I started incorporating this as part of my strength-training for bodybuilding with my most recent bulk and was able to blast my bench press, squat, and deadlift by 60 pounds in just 16 weeks. I only did this for about 3 weeks, then followed by 5 weeks of upper/lower split training, 2 weeks break, then back on again (so technically, 18 weeks if you include the 2 week break).

See the ZIP file below for some sample routines of what I'd done with my past bulk. As for abs, I'm not a fighter. I spend a total of 5 minutes a week doing abs and haven't had any problems with them. Focusing on heavy compound lifts, especially squats and deadlifts, are going to give your abs plenty of development.

BTW, gymcoach, I took your advice and added more compound lifts to the routines rather than an excessive amount of curls and other much less useful lifts.
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