Here is a great new twist to add into any workout style. I call this the pause and hold method. The object is to hold the weight in the position your fished in for about 5-6 seconds then releasing it back to the start. Lets start with an easy example Biceps.
You will perform 3 sets of one arm curls for 10 reps. You will begin by bringing the bicep up to the curl position and then hold it tense for 5 seconds and then release, causing great tension on the muscle fibers, and lowering it back down. Repeat this for 10 reps and squeeze hard.
The second exercise is the preacher curl lying down on a bench with the curl bar hooked up to a cable. Slowly bring the bar down to your forehead and pause the rep at the bottom squeezing once again for about 5 seconds hold it then release it and start all over again for 3 sets of 10-12 reps.
Third and last exercise would be the hammer curl for that long head on the biceps. Same idea as above, bringing the weight up to the top holding it at the peak contractions and squeezing it for the 5-6 seconds and then release and start all over again. Do this for 3 sets. Remember its not the amount of weight you use here its the squeeze and pump involved is what we want to accomplish.
This pause and hold method can be used in any exercise you want to use it with. Chest, legs, back etc. I would only incorporate this into my workout maybe once or twice a month. Its a great little added bonus that will shock your body if done correctly and performed all out. Your body will and should feel like it’s going to pop. Try it you’ll love it.
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