The Rebuild Academy

Strength and longevity your priority when it comes to training?

I’ve got one more space available for 1-2-1 training and a bunch of spaces opening up for morning and evening small group training.

If you’re interested in achieving your 2022 goals or would like more info then drop me a message now and we can have a chat about getting you started. If you’re not sure, I also offer FREE taster sessions to give you a feel of what I can offer you.

Look forward to hearing from you ✌🏼😃

Struggling to push through a plateau in strength❓

Have you tried manipulating rep tempos and throwing in some pauses❓

In the past you may have played around with reps, sets and rest periods. However, sometimes this just isn’t enough to keep progressing and developing further strength.

The more variation we place on our bodies the more we will adapt. With that being said you still need to use these variations to target weaknesses in your chosen movements, not just to use them randomly.

The example in the video shows performing a 3 sec paused bench press, we implemented this because his drive phase at the bottom of the lift is his weakest and there is usually a tendency to “bounce” at the bottom. By using a 3 second pause we are forcing Drew to generate more force at the bottom of the lift whilst stopping him from bouncing. It’s uncomfortable but after a few weeks we should see a good transfer to his regular bench press 💪🏼

So if you’re plateauing have a think about how you could use pauses or tempo reps to break through the plateau 🤔