Tue 15 May 2012
Between ER work and kids’ field trips things have been quite hectic. As a result, I have no topic/theme for this week’s WOW. I did manage to squeeze in this workout (chest/back emphasis).
Lumbar Extension on SS Pulldown (as pre-exhaust for…)
MedX Leg Press (trash compactor setup: trapped between a lower turnaround and end stop technique-ouch!)
MedX Chest Press (did 3 rest-pause reps after failure)
Nautilus Pullover with SS retrofits
MedX Row with SS fall-off cam
The only intensity extender I used was the rest-pause at the end of the chest press. Basically I shut off immediately at failure. I keep my hands on the movement arm and wait until I feel like I can barely complete a single rep. I then repeat this process 2 more times for a total of 3 reps. My rationale is as follows: As you approach failure you have recruit maximal motor units but are now trying to push on by increasing the firing rate of the motor units in play. At deep inroad you are too weak to produce movement and further fatigue is (IMO) produced by continued increasing of firing rate and summation of motor units until all motor units are firing simultaneously (summation). Deterioration of the deep inroad occurs as acetylcholine is depleted from the nerve terminal. My theory is that rest-pause at failure produces multiple rounds of maximal recruitment and increased firing rate without summation and depletion of the motor end plate. I believe (but cannot prove) that rest-pause at failure increases exposure to maximal fiber recruitment at maximal tension while avoiding the chemical/neurological fatigue at the motor end plate. In a nutshell “Mikey Likes It!”. Give it a try sometime and let us know what you think.
Post your WOW’s and your thoughts.