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03/09/2013

Bodybuilding.com - Ask The Siege: What Do You Think About Deadstop Training?

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Ask The Siege: What Do You Think About Deadstop Training?

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Ask The Siege: What Do You Think About Deadstop Training?


Deadstop training cuts the ''bounce'' from your reps. Learn how it can help you increase your force output and build raw strength! by Noah Siegel Jul 25, 2013
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erniebecker is now friends with janebruce. AEBC updated her weight from 159 Lbs. to 155 Lbs., a loss of 4 Lbs. in 23 days.

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Bodybuilding.com - Ask The Siege: What Do You Think About Deadstop Training?

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What's Your Opinion on Deadstop Training? Should I Do It?

charleswatson updated his body fat from 7.5% to 8%, a gain of 0.5% in 1 day.

If you walk into a commercial gym on Monday, "International Chest Day," you'll typically see four or five guys bouncing the bar off their chests and then running around for high-fives. These are the same dudes who probably brag about the 405-pound, 5-rep deadlift they bounced off the floor. They might brag about some big numbers, but if you ask them to do pause-reps, their weight would probably drop by at least 50 pounds. Bounce-reps work because of the stretch reflex, also called reactive strength, or the release of stored energy. Think of the small squat you do before you jump. That squat stores energy in your muscles and tendons so they can act like springs when you jump. Basketball players with short calves and long Achilles tendons are genetically gifted in reactive forces. Their legs are really good at storing kinetic energy. The bar bouncing from the chest or the floor gives your body time to store energy and use it to push or pull. It might be easier, but you're only cheating yourself. Deadstop training, which basically involves a full pause at the bottom of any rep, removes reactive strength from your training. It cuts the bounce from your reps, and it can help you build a significant amount of force production power and raw strength.

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Use the Force ///


To do a heavy lift well, it's crucial to increase your force output. Force = Mass x Acceleration, but how can we put that equation to practical use? There are two key components in force: your central nervous system (CNS) and motor units. The lighter and easier a weight is to move, the fewer motor units your CNS turns on to move the weight. We have to learn to retrain our CNS to fire all motor units at the same time. Every knuckle-headed trainer will talk to you about the mind-muscle connection and how you need to squeeze, but the truth is we are not training the mind, we are training our CNS to adapt to stimulation. Whether you're lifting 135 pounds or 500, all your motor units should receive the "Go!" signal. Watch some of the top deadlifters doing their warm-ups. They never haphazardly lift the weight; they fire quick, fast, and hard even when the bar is loaded with only 135 pounds. No matter the load, the speed of the lift almost never changes. Your goal is to move the weight from point A to point B as quickly as possible.

Deadstop Training ///


Here's where force production and stretch reflex come to blows. If you use deadstop training techniques, your stretch reflex can't help you. What's left is just you, your muscles, and the force they can produce against the load. If you're at the bottom of a squat and count for three seconds before you try to stand back up, your legs have nothing to rely on but their force output. To some, that's the true measure of strength.
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03/09/2013

Bodybuilding.com - Ask The Siege: What Do You Think About Deadstop Training?

Even if you're not a strength "purist," you can benefit from deadstop training. Your muscles get bigger and stronger and your CNS gets a new challenge. Here are some ways to apply deadstop training to your regimen:

METHOD 1 //

PIN PRESS AND FLOOR PRESS


Since we started with bench press, it's probably important that I mention it again. Both the pin press and floor press are simple, but they're important. The point of both of these lifts is to pause at the bottom of each rep so that any stored energy is eliminated. Because of this, you may have to drop the weight significantly. If this is the case, the unfortunate truth is you've been cheating yourself out of gains the whole time you've been training. To do the pin press, set up a squat cage so the pins are just above your chest. The exercise is performed almost exclusively for concentric contraction. Once I am under the bar, I explode up as fast as possible and set the bar back down on the pins. Don't waste energy slowly lowering the barI pretty much do a controlled drop. After the bar is on the pins, release the bar, drop your hands to the side, and prepare for the next rep. Repeat until your set is complete.

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Bodybuilding.com - Ask The Siege: What Do You Think About Deadstop Training?

The goal is to create power so there are no light sets of 12 or 15 reps. I do sets of four and work my way down to sets of one or two. I suggest starting with five sets and working your way to a heavy set of two reps. Floor presses are slightly different. Lie on the floor in a squat rack and place pins so you can reach up and unrack the bar while flat on your back. Lower the bar until your arms are rested on the ground, pause for a count of three, and then explode up. Make sure that the pause is long enough to release the stored energy.

METHOD 2 //

BOX SQUATS

These same techniques can be used very effectively on other muscle groups. Although leg training might come second to the almighty bench press for many gym-goers, it shouldn't. Set up a box at parallel depth and position it so you can sit on it without impeding your movement pattern. When you come down to sit on the box, keep your body tight, but stop completely. Wait a couple seconds to release your stored energy, and then power yourself back up.

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Bodybuilding.com - Ask The Siege: What Do You Think About Deadstop Training?

The forces built up during a heavy squat are tremendous, and eliminating the stretch reflex will increase your power output tremendously. It will also increase the size of your legs because they will actually be doing a lot more work.

METHOD 3 //

DEADLIFT

It's called the deadlift for a reason: It's done from a dead stop! Just as the pin press and box squat, the point of this movement is to completely stop once the weight hits the floor. You can take a moment to re-adjust your grip, your stance, your back angle, and then pull again. If you have to go lighter, do it. Your CNS will function better and you'll see a lot better gains faster.

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Bodybuilding.com - Ask The Siege: What Do You Think About Deadstop Training?

Pro Tips ///


I only practice these principles on major compound movements, but there is no reason you can't apply them to any muscle group that needs a little kick in the ass. Remember, we are retraining our CNS to fire as many motor units as possible regardless of the weight. More motor units mean more power. If you need more proof, look at the small Olympic weight lifters that can out-lift giant bodybuilders. Their explosiveness is off the charts. Now think what could happen if you combine the best of both worlds!

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Bodybuilding.com - Ask The Siege: What Do You Think About Deadstop Training?

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ABOUT THE AUTHOR

Noah Siegel
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In addition to his day-to-day activities, Noah Siegel is also a personal trainer, fitness model, and sponsored athlete for Optimum Nutrition.
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Bodybuilding.com - Ask The Siege: What Do You Think About Deadstop Training?

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TomBremner
theres nothing really new or revolutionary about this. touch and go deadlifts are almost useless. this is basiclly saying do proper form and use things like pause squats and heavy lockouts. this is one of the only articles on this site i actually support. noah, i am proud. you go girl
Jul 25, 2013 6:49pm | report

Body Stats
ht: 6'0" wt: 191 lbs bf: 10.0%

Rep Power: 3044528

TrimLines
Thanks my man
Jul 26, 2013 6:16am | report

Body Stats
ht: 5'10" wt: 217 lbs bf: 8.0%

Rep Power: 166196

solarphoenix
Thing is that many guys don't really know a lot about training. I ran into this type of training about 4 years back with Chad Waterbury. It is the exact same concept of using force to produce better results.
Rep Power: 10 Jul 29, 2013 10:22am | report

Body Stats
ht: 6'2" wt: 216 lbs bf: 11.0%

www.bodybuilding.com/fun/ask-the-siege-what-do-you-think-about-deadstop-training.html

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Bodybuilding.com - Ask The Siege: What Do You Think About Deadstop Training?

jtortorich
Just started using pause reps in my workouts and I can already tell that different muscle fibers are being used when training this way, due to the new soreness.
Rep Power: 10 Jul 25, 2013 7:33pm | report

Body Stats
ht: 5'11" wt: 184 lbs bf: 12.0%

weltermike
Talking all about the Strength Curve in this article. Educating myself about the strength curve and learning how to manipulate it to the way you want to lift is great for your body and muscles and GAINS. Every serious lifter should know what the strength curve is and how to make it work for them.
Jul 25, 2013 8:32pm | report

Body Stats
ht: 5'10" wt: 174 lbs bf: 10.0%

Rep Power: 75

lydzie102
It's called the DEADlift. I can't believe the amount of times that I've seen people bounce the bar off the floor without even hip hinging. The same thing with bounce the bar off your chest when Bench Pressing.
Rep Power: 10 Jul 26, 2013 5:39am | report

Body Stats
ht: 5'3" wt: 244.42 lbs bf: 45.7%

mgeppel
I also really enjoyed this article, I've been using the rest pause method for a little over a month and have noticed significant gains. I couldn't help but laugh at two teenagers yesterday at the gym bouncing the weight so hard off the floor the trainers had to come over and tell them to knock it off.
Jul 26, 2013 7:51am | report

Body Stats
ht: 6'4" wt: 226 lbs bf: 18.0%

Rep Power: 10

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Bodybuilding.com - Ask The Siege: What Do You Think About Deadstop Training?

jwethall
I'm going to start implementing this immediately. Also, what are your thoughts on rack pulls? I'm trying to hit my back more and glutes less...I'm starting to turn into buttzilla.
Rep Power: -13689 Jul 26, 2013 12:21pm | report

Body Stats
ht: 5'9" wt: 222.3 lbs bf: 7.0%

TrimLines
I love rack pulls, a lot of times I get a really achy lower back from too much off the ground work or deep squats. I find generally I can still work around this working off the rack at about knee level. Killer on the lower back lats and midback. I feel like they also get you used to moving massive amounts of weight
Jul 26, 2013 1:43pm | report

Body Stats
ht: 5'10" wt: 217 lbs bf: 8.0%

Rep Power: 166196

jwethall
Totally. Thanks for the validation!
Jul 26, 2013 6:42pm | report

Body Stats
ht: 5'9" wt: 222.3 lbs bf: 7.0%

Rep Power: -13689

ARES802
Not to mention that rack pulls are also a nice ego boost.
Aug 4, 2013 11:46am | report Rep Power: 10

Body Stats
ht: 6'0" wt: 145 lbs bf: 5.0%

www.bodybuilding.com/fun/ask-the-siege-what-do-you-think-about-deadstop-training.html

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Bodybuilding.com - Ask The Siege: What Do You Think About Deadstop Training?

SugarNation
This is a monthly column, so feel free to offer any questions for Noah to consider as the basis for upcoming installments of "Ask 'The Siege.'"
Rep Power: 10 Jul 26, 2013 10:54pm | report

Body Stats
ht: 6'6" wt: 186 lbs bf: 14.1%

cgraham531
This is one sexy article.
Jul 27, 2013 12:50am | report

Body Stats
ht: 5'9" wt: 189 lbs

Rep Power: 13

Jeriess
Gave this a go with my chest today can tell its doing something different with this new pain!!!
Jul 27, 2013 1:09am | report Rep Power: 10

Body Stats
ht: 6'3" wt: 183 lbs bf: 8.0%

jamezcatt
I think this will help.
Jul 27, 2013 4:02pm | report

Body Stats
ht: 6'0" wt: 250 lbs bf: 5.0%

Rep Power: 10

RussellBG
Im definitely going to start using this right away for more than just the obvious one which is deadlifts. It make a lot of sense. Good article.
Rep Power: 10

Body Stats
ht: 5'10" wt: 167 lbs bf: 8.0%

Article Rated: 9
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Bodybuilding.com - Ask The Siege: What Do You Think About Deadstop Training?
Jul 28, 2013 4:02am | report

Paud
Great article, will definitely include this tips in my workout although I am not fan of bouncing the bar. Thanks.
Jul 28, 2013 5:48am | report Rep Power: 10

Body Stats
ht: 5'9" wt: 161.7 lbs bf: 9.0%

Jimmythrash
I find the explosive bit hard to do personally I feel like something might rip on the inside , but the dead stop thing I've always employed though without pins or racks , complete pause then engage the motion ( Cept deadlifts their my jam), it makes the rep harder. Lifting heavy shet ain't suppose to be easy Good article
Jul 28, 2013 8:57am | report

Body Stats
ht: 5'6" wt: 143 lbs bf: 10.0%

Rep Power: 13358

jjakob666
Many people confuse a jerking movement with explosiveness. Jerking will definitely cause internal ripping of joints ligaments, or muscle away from bone. Explosive is actually starting slow for the first inch or two then concentration all power into lifting the bar as fast as possible to just before lockout. When using very heavy weight you feel the explosiveness even though the bar rises very slowly.
Aug 5, 2013 8:24pm | report

Body Stats
ht: 6'3" wt: 263 lbs bf: 18.0%

Rep Power: 10

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Bodybuilding.com - Ask The Siege: What Do You Think About Deadstop Training?

tranimalmode
Dumbbell Dead Stop Rows are amazing!
Jul 28, 2013 1:20pm | report

Body Stats
ht: 5'7" wt: 161.8 lbs bf: 14.7%

Rep Power: 10

BioFit67
Good article. I've recently been implementing this type of technique into my routine with great results. It is amazing how quickly the CNS can adapt resulting in greater power output week after week. Thanks.
Rep Power: 10 Jul 29, 2013 5:59am | report

Body Stats
ht: 6'2" wt: 198 lbs bf: 11.0%

Lucas1969
Never heard of this.............i am not sure if it a good technique? Having serious doubts...........
Rep Power: 13 Jul 29, 2013 6:47am | report

Body Stats
ht: 5'9" wt: 164 lbs bf: 16.0%

TrimLines
Your doubts will quickly diminish once you give this a try
Jul 29, 2013 9:12am | report Rep Power: 166196

Body Stats
ht: 5'10" wt: 217 lbs bf: 8.0%

www.bodybuilding.com/fun/ask-the-siege-what-do-you-think-about-deadstop-training.html

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Bodybuilding.com - Ask The Siege: What Do You Think About Deadstop Training?

a11
I support the idea behind this article.
Jul 29, 2013 8:54am | report

Rep Power: 14

Thai_Clinch
It took this article to remember myself why i was stalling. Time to get back to CNS training. im friend. time to flip it over. Great article and great reminder !
Rep Power: 17224613 Jul 29, 2013 11:22am | report

Body Stats
ht: 5'6" wt: 267 lbs bf: 24.0%

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