I’ve been switching things up in my program to give my muscles a new shock. This past resistance training workout I did was quite grueling, it’s not what I did but how I did it. I started off with barbell bench press. I used a technique called 'Time Under Tension' or 'Eccentric Lifting'.
With workouts like this, it’s important to have a partner, my spotter helped by lifting up about 30% of the weight and I did 70% of the load. On my own I controlled the weight downwards towards my chest for a smooth 3 second pace, my spotter helped me pick the weight back up to the starting position. I did four sets of eight repetitions.
This is a great way to build lean body mass, but it should only be put into the program occasionally, as it can be very stressful on the joints. I used the same technique for pull ups and a few other exercises. This workout was perfect for me right now because I have reached that time in my training where my muscles need a new stimulus so I thought this would be a great way to challenge them again and gain some more lean body mass. You will be very sore the next day.
If anybody has any questions on how to incorporate this into their routine please contact me and I would be more than happy to show you!
Sam Reffsin
sreffsin@commonwealthsportsclub.com
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