The painful extended variation

This variation of the IC method is truly an example of masochism! It is a great shock method to stimulate your body out of a plateau, but it should only used infrequently because it's so hard on the body.

The progression is: 2 reps at 85-90%, 3 explosive reps at 60%, slow reps to failure at 60%, 3 explosive reps at 30%, slow reps to failure at 30%, static hold (sticking point) with 30%.

A set could look like this:

The painful extended variation

Bench press (max 400lbs)

Rep

Load

Type of contraction

Rep no. 1

340-360lbs (85-90%)

Maximum effort

Rep no.2

340-360lbs (85-90%)

Maximum effort

Rep no.3

240lbs (60%)

Explosive rep

Rep no.4

240lbs (60%)

Explosive rep

Rep no.5

240lbs (60%)

Explosive rep

Reps no.6 - 12

240lbs (60%)

Slow tempo reps (312)

Rep no.13

120lbs (30%)

Explosive rep

Rep no.14

120lbs (30%)

Explosive rep

Rep no.15

120lbs (30%)

Explosive rep

Rep no.16-20

120lbs (30%)

Slow tempo rep (312)

Rep no.21

120lbs (30%)

Static hold

*Obviously the number of reps can change depending on wl

here you reach failure.

This is a very intense method, one that should be used with care. Only 1 -2 such sets are performed per exercise. The advantage of this method compared to the regular variation is that it will develop a little more muscle mass, more strength-endurance and power-endurance.

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The Basics Of Body Building

The Basics Of Body Building

Bodybuilding is the process of developing muscle fibers through various techniques. It is achieved through muscle conditioning, weight training, increased calorie intake, and resting your body as it repairs and heals itself, before restarting your workout routine.

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