drtbear1967
Musclechemistry Board Certified Member
Iso-Holds – This is a classic movement that's been all but forgotten. I'm bringing them back with a twist Tom Platz taught me. While visiting him, we did iso-holds, but while in the hold position, Tom actually applied additional pressure, making me "tense" the muscle even more. This is probably the most brutal high-intensity technique I use, pain-wise.
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Certain movements such as hack squats, reverse flyes on peck deck, dumbbell curls, and triceps pushdowns lend themselves quite well to adding pauses at certain points of the range of motion. The length of the pause can vary – a simple 1-2 second pause at the mid-range point is sufficient, but anything up to and including a 10-second hold with extra pressure being added the whole time works really well, too.
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Furthermore, you can also add more than one pause. This works well in lifts with a long range of motion. Some coaches will add 2 or 3 pauses for 3-7 seconds each at different points in the eccentric phase of a chin-up or dip.
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Certain movements such as hack squats, reverse flyes on peck deck, dumbbell curls, and triceps pushdowns lend themselves quite well to adding pauses at certain points of the range of motion. The length of the pause can vary – a simple 1-2 second pause at the mid-range point is sufficient, but anything up to and including a 10-second hold with extra pressure being added the whole time works really well, too.
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Furthermore, you can also add more than one pause. This works well in lifts with a long range of motion. Some coaches will add 2 or 3 pauses for 3-7 seconds each at different points in the eccentric phase of a chin-up or dip.
