Comments on: This 1 Move Builds More Muscle In Every Set

By: abhishek

abhishek — Wed, 15 Oct 2014 09:40:35 +0000

thank for your time bud
keep up the “great” work.

By: Will

Will — Tue, 14 Oct 2014 23:16:13 +0000

thanks for your response on rest pause. I will start using those 3 tips on the link you posted.
Great Site,

By: Mark McManus

Mark McManus — Tue, 14 Oct 2014 18:05:53 +0000

In reply to abhishek. @abhishek. Yes same with pull ups, slower negative than positive.

By: abhishek

abhishek — Tue, 14 Oct 2014 17:15:00 +0000

hey mark,great read bud.
my question is,is this the same you would recommend for pull ups??controlled positive rep. and slow and controlled negative?or shall one keep both the same?

By: Mark McManus

Mark McManus — Tue, 14 Oct 2014 10:53:03 +0000

@Joe. Yes “drop-setting is a good advanced technique as well. There isn’t any good human research on test booster products. I don’t believe in them or recommend them.
What you could consider doing is going to your doctor as he might prescribe your real testosterone at your age. At least you would be sure it actually works.

By: Joe Ciulla

Joe Ciulla — Tue, 14 Oct 2014 10:26:16 +0000

Hey Mark. I did this for years. You’re right, it really does work. I also do something where at the end of my last set of a certain excersise, I drop 10% of the weight and immediately go to failure again, then drop 10% more and go to failure 1 last time. It really gives a great pump. On another subject, I am 51 years old and heard that adding a testosterone booster to my supplementation is needed, because of my age. I started using one by Muscletec called Test HD. Do you believe this to be true, and if so, is there a testosterone booster that you reccomend that works. Hope to hear from you soon.

By: Mark McManus

Mark McManus — Mon, 13 Oct 2014 19:07:20 +0000

@Anton. Use a squat rack or leg press machine for the last set. Use safety pins, a smith machine, or even a chest press machine for your last set of chest.

By: Mark McManus

Mark McManus — Mon, 13 Oct 2014 19:01:32 +0000

@Will. Rest-Pause has its uses in using heavier weights and breaking plateaus. Apart from that I don’t use it. So only infrequently. The problem is that tension keeps coming off the intended muscle. See this post for more https://musclehack.com/3-new-tips-that-will-build-bigger-biceps/

By: Mark McManus

Mark McManus — Mon, 13 Oct 2014 19:00:16 +0000

@Abhilash. Hey, thanks buddy 😀 There’s no update due for TSPA. Unless there’s some new research that can improve it, it doesn’t need updated. It’s as effective as can be at the moment.

By: Mark McManus

Mark McManus — Mon, 13 Oct 2014 18:58:53 +0000

@G. Explosive might take tension off the muscle because of the speed, the positive should be simply faster than the negative to keep constant tension. See my vid on constant tension here https://musclehack.com/3-new-tips-that-will-build-bigger-biceps/
Yes, you can pause at the top, or peak contraction point as Muhammad pointed out. But 3-5 seconds is too much. Even 1 second is good. It’s not something I do all the time, though.

By: Anton

Anton — Mon, 13 Oct 2014 18:55:21 +0000

What about exercises like bench press or squatting for example? Seems to me you can only end with the positive here. Otherwise the bb would end on your chest, or, in the case of squatting, you wouldn’t get up again. Any solutions here?

By: Will

Will — Mon, 13 Oct 2014 17:43:22 +0000

what do you think about rest pause

By: Abhilash

Abhilash — Mon, 13 Oct 2014 17:12:48 +0000

Always helpful , mark. Your THT and Total Six Pack Abs is amazing. I am eagerly waiting fot Total Six Pack Abs newer version. So anytime soon?
Thanks.

By: waudas

waudas — Mon, 13 Oct 2014 16:35:21 +0000

what do you think about rest pause

By: Muhammad Fawaz

Muhammad Fawaz — Mon, 13 Oct 2014 14:17:17 +0000

@G this might be of interest: i was reading Ellington Darden’s ‘the new HIT’ and in it he points out that doing the positive quickly makes use of some amount of momentum hence there’s a little less muscle fiber recruitment. Also it puts more load on the joints

And Mark does recommend pausing at the Peak contraction point 🙂

By: best

best — Mon, 13 Oct 2014 13:55:31 +0000

Excellent post. I was checking constantly this blog and I am impressed!
Extremely helpful information.

Thank you and best of luck.

By: G

Mon, 13 Oct 2014 11:39:46 +0000

Short but powerful advice, Mark. I’ll add this to your Muscle Hacker’s Creed (what I read before training).

I do have a related question though: I read ‘somewhere’ that when doing the POSITIVE lifting part, you should try to do it as FAST and EXPLOSIVE as possible for maximum muscle fiber recruitment.

Also, I’ve been doing isometric sets(if that’s the correct term), in which at the top part of your rep, you hold and squeeze muscle for 3-5 seconds.

What do you think about these fundaments?
Do they deserve a spot in your T.H.T book?

By: Jay

Jay — Mon, 13 Oct 2014 10:04:12 +0000

Cool 🙂 I’m always ready for something new. Will try it out!