Iron man Iron Man USA August 2017 f - Page 12

IM MUSCLE RESEARCH THE 2 TO 5 SECOND SECRET TO GAINS A pause repetition is a friend with many ben- efits. The two to five-second pause during the eccentric, or stretch, phase of a lift increases time under tension, which is one important aspect necessary for muscle growth. LONGER RESTS CREATE MORE MUSCLE By Nathane L. Jackson, RHN, CSCS Most of us would like to see greater muscle-building returns from our work- out investments. What if we gave you a way and it required you to do next to nothing? Seriously! Resting longer between sets is a key to greater muscle gr ½έΡ ΈI•Ν•…ɍ‘•Ί™Ι½΄)Ρ‘”UΉ₯Ω•ΙΝ₯Ρ䁽˜ ₯Ι΅₯Ή‘…΄™½ΥΉ)έ‘•Έ±₯™Ρ₯Ήœέ•₯‘Ρ́ΥΝ₯ΉœΡ‘”ΡεΑ₯…°)½Ή”΅΅₯ΉΥΡ”Ι•ΝЁ₯ΉΡ•ΙΩ…°Ι•½΅΅•Ή‘„΄)Ρ₯½Έ°΅ε½™₯‰Ι₯±±…ȁΑΙ½Ρ•₯ΈΝεΉΡ‘•Ν₯Μ°½Θ)5AL°„ΑΙ½•Ν́ɕΝΑ½ΉΝ₯‰±”™½ΘΙ½έΡ )…Ή΅Υ±Ρ₯Α±₯…Ρ₯½Έ½˜΅ε½™₯‰Ι₯±±…Ί₯ΉΝ₯‘”)„΅Υ͍±”•±°°έ…Ν»ŠeЁ…́ΝΡ₯΅Υ±…Ρ•…́₯Π)݅́ݑ•ΈΡ‘•Ι”έ…́„™₯Ω”΅΅₯ΉΥΡ”)Ι•ΝЁ₯ΉΡ•ΙΩ…°Έ)Y½±Υ΅”€‘Ν•Ρ́ΰΙ•Άΰέ•₯‘Π€₯́ё”΅…₯Έ)ΑΙ•‘₯Ρ½Θ½˜΅Υ͍±”Ι½έΡ Έe½Τ΅₯‘Π)™••°Ρ‘…Ёε½Τ…Έ₯ΉΙ•…Ν•Ω½±Υ΅”‰δ)Ι…΅΅₯Ήœ΅½Ι”Ν•Ρ́…ΉΙ•Ά₯ΉΡΌ„)ΡΙ…₯Ή₯ΉœΝ•ΝΝ₯½Έ…́„Ι•ΝձЁ½˜Ι•ΝΡ₯Ήœ±•ΝΜ°)‰ΥЁ±•Ν́ё…Έ½Ή”΅΅₯ΉΥΡ”Ι•ΝЁ₯ΉΡ•ΙΩ…±Μ)‘½»ŠeЁΑΙ½Ω₯‘”…‘•ΕΥ…Ρ”Ι•½Ω•Ι丁Q‘₯Μ)…ΑΑΙ½… ΅…δ₯ΉΙ•…Ν”΅•Ρ…‰½±₯ŒΝΡΙ•ΝΜ)…Ή…ΥΡ”‘½Ι΅½Ή…°Ν₯Ή…±₯Ήœ°‰ΥЁ₯˜)Ν±₯‘ѱ䁱½Ή•ΘΙ•ΝЁ₯ΉΡ•ΙΩ…±Μ…Ι”ΥΝ•°)΅½Ι”Ι•Α•Ρ₯Ρ₯½ΉΜ½˜Ρ‘”Ν…΅”έ•₯‘Π(‘…‰½ΥΠ€άΤ”½˜€ΕI4€…Έ‰”Α•Ι™½Ι΅•°)₯ΉΙ•…Ν₯ΉœΩ½±Υ΅”…Ή‘½Υ‰±₯Ήœ5ALΈ) …Ν₯…±±δ°™…Ρ₯Υ”Ν•Ρ́₯ΈΕΥ₯­•Θέ₯Ρ )Ν‘½ΙЁɕΝΡ́…Ήε½Τέ½Υ±½ΉΡ₯ΉΥ…±±δ±₯™Π(Δΐ)™•έ•ΘΙ•Ά…Ёё”Ν…΅”έ•₯‘Ёέ₯Ρ •… )ΝΥ‰Ν•ΕΥ•ΉΠΝ•ΠΈ)1½Ή•ΘΙ•ΝЁΑ•Ι₯½‘́…Ι”Ή••ΝΝ…Ι䁙½Θ)₯ΉΙ•…Ν₯ΉœΝΡΙ•ΉΡ …ΉΡ‘”Ν…΅”₯́ΡΙΥ”)™½Θ‰Υ₯±‘₯Ήœ΅Υ͍±”…½Ι‘₯ΉœΡΌΙ••ΉΠ)ΝΡΥ‘₯•ΜΈΝΡΥ‘δΑΥ‰±₯Ν‘•₯ΈQ‘”)½ΥΙΉ…°)½˜MΡΙ•ΉΡ €˜ ½Ή‘₯Ρ₯½Ή₯ΉœI•Ν•…ɍ )™½ΥΉέ‘•ΈΡ‘•δΝΑ±₯ЁΑ…ΙΡ₯₯Α…ΉΡ́₯ΉΡΌ)Ι½ΥΆ½˜•₯Ρ‘•Θ½Ή”΅΅₯ΉΥΡ”½ΘΡ‘Ι•”΄)΅₯ΉΥΡ”Ι•ΝЁ₯ΉΡ•ΙΩ…±Μ°Α…ΙΡ₯₯Α…ΉΡ́₯ΈΡ‘”)Ι½ΥΐΡ‘…ЁɕΝΡ•±½Ή•ΘΉ½Π½Ή±δ•αΑ”΄)Ι₯•Ή•Ι•…ѕȁ΅Υ͍±”Ι½έΡ °‰ΥЁ…±ΝΌ)Α•Ι™½Ι΅•‰•Ρѕȁ½Έ„½Ή”΅Ι•Α•Ρ₯Ρ₯½Έ)΅…ΰ±₯™ΠΈ)A…ΥΝ”Ι•Α•Ρ₯Ρ₯½ΉΜ…Έ‘•±ΐΙ•Ρ₯™δ™±…έ́₯Έ•α•Θ΄)₯Ν”Ρ•‘Ή₯ΕΥ”Έ½Θ•α…΅Α±”°έ‘•ΈΑ•Ι™½Ι΅₯Ήœ„)ΝΕՅЁε½Τ΅…䁙₯Ή₯Ё‘₯™™₯Υ±ΠΡΌ΅…₯ΉΡ…₯ΈΝΑ₯Ή…°)…±₯Ή΅•ΉΠΡ‘ɽ՝‘½ΥЁё”±₯™ΠΈ±°ε½Τ‘…Ω”ΡΌ‘Ό)₯́…‘„Α…ΥΝ”Ι•Α•Ρ₯Ρ₯½Έ©ΥΝЁ‰•™½Ι”ε½Τ‰Ι•…¬)™½Ι΄ΈQ‘₯́έ₯±°•ΉΝΥΙ”Ρ‘…Ёε½Τ‰Υ₯±ΝΡΙ•ΉΡ °₯Έ΄)Ι•…Ν”΅½‰₯±₯Ρ䁅Ή…₯Έ½Ή™₯‘•Ή”…Ёё”•α…Π)Α½₯ΉΠ½˜ε½ΥȁɕΐΡ‘…Ёε½Τ™₯Ή΅½ΝЁ‘…±±•Ήœ΄)₯ΉœΈQ‘”Ν…΅”…ΑΑΙ½… …Έ‰”ΥΝ•ΡΌ‰ΥΝΠ)ёɽ՝ ΝΡ₯­₯ΉœΑ½₯ΉΡΜΈ-••Α₯Ήœέ₯Ρ Ρ‘”ΝΕΥ…Π)•α…΅Α±”°ε½Τ…Έ‰•Ή•™₯ЁΙ•…ѱ䁉δΑ•Ι™½Ι΅₯Ήœ„)Α…ΥΝ”Ι•ΐ…Ёё”έ•…­•ΝЁΑ½₯ΉΠέ₯Ρ‘₯ΈΡ‘”Ι…Ή”)½˜΅½Ρ₯½ΈƒŠLΥΝΥ…±±δ…Ёё”±½έ•ΝЁ‘•ΑΡ ƒŠLΡΌ)₯ΉΙ•…Ν”ΝΡΙ•ΉΡ ΈQ‘”Ι•ΝձЁέ₯±°‰”„ΝΡΙ½Ή•Θ°)΅½Ι”ΕΥ…±₯ΡδΝΕՅЁё”Ή•αЁΡ₯΅”ε½ΤΡΙ…₯ΈΈ)A…ΥΝ”Ι•Ά…±ΝΌ…±±½ά™½ΘΙ•…ѕȁ΅Υ͍±”…Ρ₯Ω„΄)Ρ₯½Έ°ΑΙ½ΑΙ₯½•ΑΡ₯½Έ°ΝΡ…‰₯±₯Ρ䰁ѽΙΕΥ”…Ή΅₯Ή)ΡΌ΅Υ͍±”½ΉΉ•Ρ₯½ΈΈ δΝΡ½ΑΑ₯Ήœ₯ΈΡ‘”΅₯‘‘±”)½˜„Ι•ΐ°ε½Τ…»ŠeЁ‘•±ΐ‰ΥЁ™½Ύ½ΈΡ‘”΅½Ω”΄)΅•ΉΠ…Ήε½Υȁ΅Υ͍±•Μέ½»ŠeЁ‰”…‰±”ΡΌ‘Ό)…ΉεΡ‘₯Ήœ‰ΥЁ…‘…ΑΠΈ)%ӊé₯΅Α½ΙΡ…ΉΠΡΌΉ½Ρ”Ρ‘…Ё₯ΉΝΥ™™₯₯•ΉΠ)Ι•ΝЁ₯ΉΡ•ΙΩ…±Μ°•ΝΑ•₯…±±δ‘ΥΙ₯ΉœΝ•Ρ́½˜)΅Υ±Ρ€΅©½₯ΉΠ•α•Ι₯͕́±₯­”ΝΕΥ…Ρ́…Ή)‘•…‘±₯™ΡΜ°Ι•ΕΥ₯Ι”΅½Ι”Ι•½Ω•ΙδΡ₯΅”Έ)]‘δό •…ΥΝ”™…Ρ₯Υ”…Έ±•…ΡΌ)Ι•‘Ս•Α½ΝΡΥΙ…°₯ΉΡ•Ι₯Ρ䁅ΉΑ½½Θ)‰½‘䁅݅ɕΉ•ΝΜΈ)]‘₯±”ε½Υȁ΅Υ͍±•ΜΙ•½Ω•Θ™Ι½΄„Ν•Π°)΅…α₯΅₯锁ε΄Ρ₯΅”έ₯Ρ „ΝΥΑ•Ι͕Ё‰δ)…‘‘₯Ήœ…Έ…ΉΡ…½Ή₯ΝЁ•α•Ι₯Ν”½Θ„΅Ό΄)‰₯±₯Ρ䁑Ι₯±°Έ½Θ•α…΅Α±”°½΅‰₯Ή”Ρ‘”‰•ΉΠ)½Ω•ΘΙ½άέ₯Ρ „‘•ΝЁΑΙ•Ν́½Θέ½Ι¬½Έ)΅½‰₯±₯ι₯Ήœε½Υȁ‘₯ΑΜΈQ‘₯́݅δε½ΧŠe±°‰”)έ½Ι­₯ΉœΡ‘”έ‘½±”Ρ₯΅”°‰ΥЁε½Τέ½»ŠeΠ)‰”½Ω•ΙΡ…α₯ΉœΡ‘”΅Υ͍±•Με½Τ©ΥΝΠ)™₯Ή₯Ν‘•ΡΙ…₯Ή₯ΉœΈ(ΔΐUUMP€ΘΐΔ܁π₯Ι½Ή΅…Ή΅……ι₯Ή”Ή½΄)Q‘”ΉΥ΅‰•Θ½˜Α₯ΉΡ́½˜‰±½½Ρ‘”…Ω•Ι…”Α•ΙΝ½Έ‘…Μ)…½Ι‘₯ΉœΡΌΡ‘”΅•Ι₯…ΈI• Ι½ΝΜΈQ‘…ΣŠé±•ΝΜ)Ρ‘…Έ½Ή”΅…Ή΅„΅‘…±˜…±±½ΉΜ½˜‰±½½ΡΌΑ½έ•Θε½ΥΘ)΅Υ͍±”΅‰Υ₯±‘₯Ήœ•™™½ΙΡ́…Ή­••ΐε½Υȁ‰Ι…₯Έ…ΉΩ₯Ρ…°)½Ι…ΉΜέ½Ι­₯ΉœΈ