People often adopt different approaches and specific exercise techniques to improve their workout. However, Mike Mentzer always swore by his preferred heavy-duty method, which he believed offered maximum gains.
In one of his lectures, he talked about the rest-pause method and how it fell short when compared to several techniques under his heavy-duty plan. The rest-pause training technique involved individuals performing 10 to 12 repetitions with a certain weight initially, taking a 10 to 20-second break, and then working with the same weight till failure.
Instead of this, Mentzer offered two specific techniques: the Infitonic training and Omni-contraction training. Both of these methods are almost like branches of the rest-pause method but differ in some aspects that give them the edge.
The Infitonic training is quite similar to the rest-pause method, where it follows the same principle of working with weights to the maximum number of reps. However, the difference lies in the assistance of a training partner who adds additional downward resistance by pushing down on the weights.
“The key to generating more and more effort is to make each muscular contraction as severe and as intense as possible.”
On the other hand, Omni-contraction training focuses on all the ways the muscle can contract during a workout session. For this, Mentzer recommended going with the rest-pause training template, but while performing the exercise, he wanted individuals to include a modification.
Lifting weights in this technique must include three pauses during the negative movement. The first stop comes in close to the top, the second comes at the mid-way, and the third comes in at the end, where the arms are not completely lowered. Each stop must span across 2-3 seconds, which provides a challenge and triggers the growth mechanism of the muscle.
These two techniques could enhance the existing rest-pause method and maximize muscle growth in individuals. While they do challenge fitness enthusiasts by pushing them to the edge, Mentzer once explained why that was important.
Mentzer once revealed why stress is essential for muscle growth
According to Mentzer and his philosophy of high-intensity training, muscle growth comes from two intertwined pathways. Maximum intensity combined with time taken for sufficient recovery ensures optimum gains.
While one could easily include a 48-hour rest period between working a group of muscles consecutively, intensity is an equally important aspect of training. Mentzer always encouraged his clients to push themselves to the very end until their muscles failed to perform anymore.
However, when the muscle isn’t under any stress, the growth mechanism finds no incentive to kickstart itself into action. In one of his lectures, Mentzer emphasized the importance of the stress of intense muscular efforts for growth. Pushing through the boundaries to increase one’s capacity is the key to putting on muscle mass.
