Break Down Technique:This mode of training can elicit serious strength gains and help smash through plateaus. However the means of training places high demands on the neurological, muscular and skeletal systems which makes it inappropriate for beginning weight trainers (you have been warned).
Break down training allows practitioners to push a muscle past monetary muscle failure and recruit additional fibers. The effect is an increase in muscular hypertrophy and strength. Caution should be taken to use the technique intermittently to avoid over-training and injury.
Perform the technique as follows:
When muscle failure occurs, immediately decrease the resistance in incremental amounts. The key is to lower the weight to allow for 4-8 more repetitions to be performed past the initial set to failure. Reduction in weight is dependant on an individuals' level of fitness and concentration under stress. Remember form counts. It is better to complete 4 picture perfect repetitions, than 8 contorted repetitions.
General Guide: Recovery/Weight Reduction
- 5-10 seconds/30-40%
- 10-20 seconds/20-30%
- 20-30 seconds/10-20%
- 40-60 seconds/5-10%
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