Flex-Pause Training book now available Amazon Kindle and paperback Google Books Ebook Google Play Audiobook AI-narrated Build the Athletic Physique That Lasts - Without Letting Training Take Over Your Life Most training programs assume you have time, energy and perfect consistency. Real life doesn’t work that way. Work, family, stress and injuries make it difficult to follow rigid workout routines. When training becomes hard to maintain, progress stalls and eventually stops. Flex-Pause Training is a simple, time-efficient system designed for real life. This system combines rest-pause principles with simple programming to deliver effective workouts in a fraction of the time. No complicated routines. No strict schedules. No wasted effort. Instead of chasing optimal plans that demand more time than you can give, this method focuses on what actually works long term: • Minimal effective training volume • Flexible scheduling • Joint-friendly exercise selection • Sustainable...
Contents Introduction If you can’t or don't want to add load you need to add sets to your routine to make progress How many weekly sets are needed for higher rep training How to increase the number of sets in a training session to reach sufficient training stimulus Overall fatigue management within a workout Example bodyweight only leg workouts Other tips My thoughts Summary Introduction In most bodyweight routines it is common to recommend replacing bodyweight leg training with weight training. But most of us don't have a squat rack and a big weight set at home. Usually it is stated that back squatting is the only way to build sufficient leg strength and size. This is partially true since the single leg squats equals to about 95xBodyweight back squat. This means that even when you perform a set of 20 reps with this weight your 1 rep max (1RM) is only around 1.5x bodyweight. This level of strength is quite low and any decent back squatter will lift that weight for 10 reps or mo...