"Four minutes calves" was a training method that I discovered last year on the forum. Since then I have been using it, and it is by far the most effective and difficult way to teach calves. Here it goes:
The 6-week study that compared strength, hypertrophy and muscular endurance between traditional and rest-pause training revealed that all measures were comparable after the study. However, the study did not reveal lower body endurance or lower body hypertrophy.
All things being equal, the number of sets and the proximity to failure are likely to be suboptimal. Conventional training is better for maximizing strength and hypertrophy. The latter allows for more volume and longer rest.
This is a fantastic method for hypertrophy as it can fatigue the muscles more deeply. Because it involves short bursts of concentrated effort, you can get a better mind-muscle connection. This tends to produce a stronger pump. It's also a great way of breaking down plateaus. You get your body used to pressing through hard reps so the next set you do will likely have another set.
Rest-pause training is a faster way to increase strength and muscle size.
Both groups used their respective 80 percent of 1-rep max. However, the rest-pause training group failed while the other group didn't and couldn't.
It is best to not perform three sets at once. I would recommend that you only do one rest-pause set per exercise. A light set may be a good idea to cool off after a hard workout.
As they got stronger, the weekly progression of a given exercise could look something like this.
Do not do 3 sets in this manner - I would never recommend more than one set of rest-pause per exercise. To cool off from intense lifting, you may do a light set.
This training method is extremely brutal. Although it can be a great way of making progress in a short time, it is also physically and mentally draining. This training method (i.e. You might not be able to recover from this training style if you don't sleep enough and eat enough. Recall that we learn best when we are able to recover from training and not the training itself.
The first is more geared towards hypertrophy. It also involves failure training. The second is an excellent way to get used the heavy weight and does not require you to be a failure.
The traditional group didn't use progressive overload. However, the rest-pause team used progressive overload. The rest-pause team was taught to fail until they reached 18 total reps. Progressive overload was therefore built into their training program.
As the rest-pause groups grew stronger, they were able to apply progressive overload. They could complete the same number of reps while gaining the same weight in less sets. They also managed to achieve rep PR's within their first few sets.
There are many training techniques that can help you increase your intensity and speed up your workouts. Some popular examples include:
My personal method to rest-pause training involves doing it in every third weekly. I enjoy using high intensity techniques like rest pause and drop sets. However, I know that if this is done every week I will eventually get bored. I make every third week more intense with drop sets and rest pause.
My first four-minute calves experience left me more sore than I'd seen in a while. This is just one example of the effectiveness rest-pause training can have.
Rest-pause training should be used only when you are able to do so. This technique can be very draining and you may overreach if it is used along with other intensity training techniques. It is possible to see the benefits of it if you use it sparingly.
Research suggests that stretching and balance exercises can slow down mild cognitive decline.
This is a powerful alternative to a 3 by3 workout. It allows you to use a heavier weight, while still performing the same amount in the same time.
A workout can consist of 3 sets, each with 6-10 reps. This will provide an excellent stimulus for growth. Once you start to use the methods I will describe, you'll find that your muscles can do so much more in a short time.
The traditional group did 3 sets each of 6 at 80% of 1-repmax. The average person should be able, when given 80% of the 1-rep max load, to perform at least 7-8 reps. However, they were instructed to only do 6 reps for each set.