Rest/Pause method.

[Iron Gator]

I am starting the DC method of H.I.T. next week and I have a question about rest/pause. When on the bench, or any pressing exercise other than legs, should I rack the weight when taking that short break??? If not, isn't that a static hold?? I'm hoping I'm not too lost here. Thanks in advance for any advice.

Iron Gator

 

[Trulyhuge]

Yes, rack. Also, stay away from bench presses w/ rp sets.

TH

 

[Iron Gator]

??

So you are saying not to bench press with rest/pause?

 

[haze324]

Nope

Not if your gonna be using a ton of weight. I prefer inclines on smiths or hammer strengths-

 

[FRKNHUGE]

agreed

 

[Moen]

Or at least use dumbells if you want to RP bench presses, that way you won't get killed if you can't hold it anymore

 

[TRYN2]

A ton of weight...Well thats all relative !!! Use your 10 rep failure weight with a spotter. Hit 10-12 reps hold in the starting position (rest/ pause) hit 3-4 reps rest pause then 1 or 2. Use a spotter to take the weight just in case....

Cuz even using this technique with dumbells by yourself by the 1-2 reps at the end you should be quivering like hell and a spotter can atleast get you straight. If this is not an option you need to change techniques.

 

[haze324]

Ton of Weight

Yeah thats relative, but using a ton of weight for you could be 275 6-8 times and with flat bench you adding the RP you could seriously hurt your sholders. Thats why I said "not if you are using a ton of weight", if you are repping 275 15-18 times and then RP for 8-6 then I guess thats not a ton of weight for you. I am by no means a DC expert, but from what I've read and I hate quoting the guy or putting words in his mouth, but Flat benching is not something that is recommended in the program.