BEHIND THE BLOCK YEAR 5, BLOCK 8

BEHIND THE BLOCK YEAR 5, BLOCK 8: REST PAUSE

Accumulation Block

Behind the block is our content segment where we teach you about the science and methods behind each training block. In our training, we rotate between two central themes: accumulation (higher volume, lower weight) and intensification (lower volume, heavier weight).

THE 1 RM CONTINUUM

Block Overview:

This block we are using a Rest Pause Protocol. The rep scheme will be 5+1+1+1, a total of 8 reps. The idea is setting up for a 7RM (82%) for 8 total Reps. For optimal tension for a set of 8, we need 79%, with the intra set rest (15sec) we can squeeze in hopefully an additional 3% on the bar. We can increase the tension through increased intensity creating more hypertrophy.

The idea is to create tension. How we create tension is a matter of context. Context being the exercises we choose or the intended means of Stress or Breakdown. We create adequate tension by having enough ROM, TUT, Intent, and Intensity. With compound exercises, we need a target intensity based on the number of reps we hit to create that optimal tension every time. 

Hypertrophy:

Tension is the key for Hypertrophy (increasing Muscle Size). Tension is the contraction of the muscle tissues that move our joints. The end result of tension is either Muscular Breakdown or Metabolic Stress, which leads to various outcomes that will eventually end with Hypertrophy of Muscular Tissue. 

When we look at an Accumulation block, we are primarily trying to accomplish Hypertrophy by leveraging tension. In either sense of pushing more towards Muscular Breakdown or Muscular Stress, it comes down to creating optimal tension within the muscle. The question then becomes how do we determine what is optimal tension? 

There is an amazing line from the book Physics of Resistance Training:

“We want maximal benefit utilizing minimal load”.

What that means is that tension is not automatically associated with the absolute load on an exercise. Tension is creating a contraction within the muscle which could come from Range of Motion (ROM), Time Under Tension (TUT), Intent, and finally Intensity.

Tension with PAILs/RAILs or Lift Offs in our Movement Prep.

We have probably experienced a cramping sensation during PAILs/RAILs or Lift Offs in our Movement Prep. That is tension via ROM, TUT, and Intent. We are using our body weight to create a contraction which results in a lot of tension in that muscle group. As long as we know how to leverage tension effectively, we create Hypertrophy during an Accumulation block consistently. 

One of the shortcomings of PAILs/RAILs or Lift Offs is that they are an Isolation Exercise (Single Joint). This creates a lot of tension without external load but has a low ceiling of improvement from week to week. With our main movements in the weight room (Squat, Hinge, Push, Pull) we are using Compound Exercises (Multi-Joint) which becomes harder to create tension specifically in one muscle group.

This is why we are so locked in with clearly defined and delineated movements. Because they create optimal tension within the targeted muscle groups. 

Tension with Compound Exercises

With Compound Exercises we can leverage mechanical advantage to unload tension on certain muscle groups during a repetition. For example, when we drop our torso and shift our weight back during a squat we are attempting to shift tension from the anterior chain (quads) to the posterior (glutes and hamstrings). This becomes problematic because it can shift stress to other joints and connective tissues like the low back. 

As we progress from week to week, we need a mechanism to ensure optimal tension with our movement patterns. For this, there is a framework called the 1RM Continuum. For each rep number, there is a corresponding intensity in which you are at a threshold. With Compound exercises, we want a predictable intensity based on the number of repetitions per set of a given exercise.

This allows for optimal tension within certain muscle groups through great technique in a specific movement pattern.

1RM Continuum