My Extreme Load Training (E.L.T.) hasn’t been revealed in full until now. Normal sets and reps don’t do much for me nowadays. I have to go beyond failure to get the results I want. Two of my favorite techniques have always been Rest Pause and Negatives repetitions.
Rest Pause: Once you hit failure rest 5-10 seconds then hit more reps to failure. This can be repeated more than once per set.
Negatives: This is the eccentric part of a lift. The lowering of the resistance. This is also the portion of a lift that we are at our strongest. Do them slow as possible.
Extreme Load Training combine these two techniques with the added bonus of increasing the load in the process. This works best if you have a lifting partner, but it can be pulled off with some exercises without.
Here is an example of Extreme Load Training in action:
Chest: Bench Press
Set 1: 12 reps (example 225lbs)
Set 2: Increase weight for 10 reps (example 245lbs)
Set 3: Increase weight for 8 reps (example 255lbs), Rest Pause (rest 5-10 seconds) while increasing weight slightly (example 265lbs). If you could only get 1 more rep do an addition Rest Pause using the same weight. If you were able to do 2-3 reps increase weight once again (example 275lbs) for your 2nd and final Rest Pause.
Set 4: Increase weight for 5-6 reps (example 265lbs), Rest pause while increasing weight (example 275lbs). If you could only get 1 more rep do an addition Rest Pause using the same weight. If you were able to do 2-3 reps increase weight once again (example 285lbs) for your 2nd and final Rest Pause. Not done yet! Here is where your lifting partner is vital for this lift. Increase weight once again (another 10lbs) and perform 2 slow negative repetitions.
Here is another example without need of a lifting partner:
Biceps: Incline DB Curl
Set 1: 12 reps (example 40lbs)
Set 2: 10 reps (example 45lbs)
Set 3: 8 reps (example 50lbs)
Set 4: 5-6 reps (example 55lbs), Rest Pause w/60lbs x2, **Negatives w/65’s x2.
**Perform these negatives by popping the weight up from your knee to the top of the curl. Then lower slowly.
*Make sure to warm up properly.
*Use good form and be safe.
*Start off slow with small increases in load.
*Make detailed notes of your workouts so you can adjust weights/reps accordingly in the future.
*Smith and Hammer Strength Machines make it easier to do E.L.T.
*If you are without a lifting partner you can still do E.L.T. just drop the negatives.
*This can be applied to just about every lift. I’ve done E.L.T. with squats.
-Wittig, ISSA CPT
Kaged Muscle Athlete