Originally posted by Oni
Since you are working for size, a combination of Isometric(ISO) and Reactive Acceleration(RA) exercises will help.
First, you do the RA exercises. This wil trick your muscle into high muscle fiber recruitment, then you follow it up with ISO which means your effort will be exchanged for the cue for size.
Here's what you can do if you are working for a your chest:
N = # of sets
Session 1:
N x Bench Press @ 50% of 1RM
(On your first set, determine how many reps you can do in 30 sec. Then try to achieve that amount of reps per set in between 30-32 sec. If you take more than 32 sec to complete the reps, then you are done for the day. Rest 3 min between each set. )(The key here is speed, so bench as fast as you can)
Session 2:
N x Bench Press @ 50% of 1 RM + N x M(max time) ISO Bench Press @ 50% 1RM
For the bench press, it's the same as above, except you count the number of reps you can perform in 9 second. Then right after you finish you reps of bench, perform ISO right away until you can no longer hold the weight. You keep repeating this until you can longer keep up the number of reps in 9 sec or your M(max time) dropped by 3-4 sec.
By the way, when i say hold the weight, i dont mean let it rest on your chest, you have to hold it at CJC, meaning where it stresses your muscle the most.
Of course you can apply this method to toher muscles too, but i wouldnt go above 3. Take 4 days recovery between each session. Try it out and tell me how it goes.
