Anyone here throwing in Rest-Pauses, Forced Negatives, and very low rep sets?

[ronbrgundy]

If you are, are you getting results you feel.  Also any specifics on muscles or exercises please.  I've been sticking to the usual 8 to 12 rep stuff, thinking about kicking it up a notch.  Just looking for experiences

[IronIsLife]

I have used rest pause a lot a la DC Training (Doggcrapp Training).

It's been very effective for me and I read about it for a couple of years before trying it.

The rest pauses, the slower negatives and the training of bodyparts more frequently (2-3 times per week instead of just once) are in my opinion the most important parts of the system.

There is a lot more to it so be sure to look it up.

It will do you a lot of good.

[greg2112]

I will go back on the 2 way DC split starting in March!  i have messed with this style prior and made some good strength gains as well..I like the intensity and more frequent hit of each musclegroup with this style of lifting. 

[IronIsLife]

I agree with you on the strength gains. I had pretty much been at a plateu for a while when I started with the DC training.

It really does help you blast past sticking points when you know that if you don't hit your numbers you won't be able to use that particular exercise again for a while.

And logging every set really keeps you accountable in a way that just keeping it all in your head doesn't.

It's not something I can stay on forever as I find that I will burn out on it but I do keep coming back to it again and again.

[greg2112]

totally agree with what ya said!  I was in a major rut as well, I was doing the once a week volume split and I came to complete stop basically.  perfected my diet and tried a DC style routine and bam, I started making gains again.  hard/slower to come by naturally but I did see my strength increase as well as a lean weight gain.  I did the two way split and if I needed an extra day off outside the mon-wed-fri rotation, I took it off...Came back stronger and refreshed mentally

I agree with you on the strength gains. I had pretty much been at a plateu for a while when I started with the DC training.

It really does help you blast past sticking points when you know that if you don't hit your numbers you won't be able to use that particular exercise again for a while.

And logging every set really keeps you accountable in a way that just keeping it all in your head doesn't.

It's not something I can stay on forever as I find that I will burn out on it but I do keep coming back to it again and again.