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Exercise pace

There are a huge number of different training systems available and each convinces you that it is better than the others. But you can also say this: the most successful will be a program that you have not yet previously used. Here’s a great way to add variety to your workouts and learn to apply the principle of varying the speed at which you exercise, known as the “Pace Variation Principle”.


What does Pace mean?

From the very inception of bodybuilding and other sports, athletes began to use the concept of “Pace” in their training. There were many opinions on this matter. Some suggested working at an explosive Pace, which is lifting the weights quickly and lowering them at high speed. While others, on the contrary, were convinced of the need for controlled and slow movements. But it turned out that the most successful was the change in the Pace within which the exercises were performed during the entire training cycle.

You lose a lot if you don’t pay attention to the Pace of your workouts. In order to reasonably talk about the Pace, a certain system of its designation must be adopted. It is convenient to indicate the Pace with four numbers (or three if the latter is not used). These numbers represent the following.

For example, the bench press Pace is 1234. This means:

– One second is required to lower the weight to the chest;

– A pause will continue for two seconds and the weight will remain at the lowest point for this amount of time;

– For three seconds it is necessary to lift the weight up, that is, slower than usual, so that the movement takes at least three seconds;

– A four-second pause at the top of the bench press.

Thus, one repetition will take 10 seconds. If your program provides for 3 sets of 12 repetitions, the entire exercise will take 3 x 12 x10 = 360 seconds, that is, you will perform all exercises for 6 minutes. You need to add rest time between sets and between exercises, and you can calculate the time of your workouts.

How does the Pace help you? 

Using Pace, you can adjust various parameters of your workout. The most important indicator is the time spent under load, when your muscles are loaded with a certain amount of working weight. An increase in this parameter requires the muscles to respond to these loads and thus, the strength (neuroadaptation) and muscle volume (hypertrophy) increases. This parameter can be considered the main way of changing the load, but it depends primarily on the Pace that is used.

In one of the popular books, you can find recommendations for using Pace within your workouts. It is proposed to work at a Pace of 301, which is to lower the weight in three seconds, do not pause in the lower position and immediately begin an explosive upward movement. This is an important point. The program is designed for 60 repetitions, so that all muscles are energized for 240 seconds, or 4 minutes in total. If you are at this Pace for 3 sets of 12 reps, it will carry out under the stress of 36 x 4 = 144 seconds, that is under stress for about 2 minutes. And it’s not so bad that this is only half of the recommended time, as everything determines the amount of work. By working with a heavier weight, you can spend less time under the load and receive the same amount of work, or even increase it. So training has many factors and everything needs to be considered.

Using Pace allows you to understand why the muscle will fatigue more with 3 sets of 12 reps while working with medium weight than from very heavy weight with 2 sets and 4 reps. If you do 3 sets of 12 reps with an average weight, you can easily handle the Pace of 211, which takes only 4 seconds for each repetition. If you do 2 heavy sets with 4 reps, you can perform the downward movement in the same 2 seconds but without stopping at the bottom point and lift the weight as quickly as possible. The ascent may take 4 seconds, because the weight is very significant and the intensity is high. This result is a Pace of 204 with 6 seconds for each rep. 2 x 4 x 6 = 48 seconds being energized with the blood fully pumped. Even if you use a lot more weight at this Pace, the time under load will take only a third of the time.

Using Pace for lifting weight has become a major way in which to shock the muscles within a different way, this is great for users who have been on the same program for long periods of time. But still, such a different way of training can be difficult. Due to this, many users adopt the use of the non-steroidal Clenbuterol which gives the user much more energy within the gym and longer lasting endurance to push through these workouts. The use of Superdrol is also highly favored by many, due to it promoting increased endurance and a good fat burning effects, this helps many beginner athletes progress well while using Pace training and in turn, their body’s change and enhance rapidly, promoting great results.


Controlling Other Parameters with Pace

In addition to adjusting the amount of time you stay energized and pumped for, Pace can control other parameters as well. It is known, for example, that at the negative stage of repetitions can cause a large number of micro-traumas that will appear in the muscle tissue. Therefore, it is advisable to periodically include within the training process, exercises in which the negative accentuated phase is performed for a longer period of time. This can be very beneficial for increasing muscle mass. For example, after every 3-4 workouts, you can replace the usual Pace at which you perform the exercises with 422, and even, if you are not afraid, with 613. When it takes 6 seconds to lower the load, the muscles get an unusual load, which contributes to the increase their hypertrophy, this can be very effective due to the extra blood that is kept within the muscle throughout these lifts.

Some people have weak points, for example, at the top or bottom of the press. Having problems in the lower part of the bench press, you can try to apply the 231 Pace, that is, lower the weight in 2 seconds, rest for three seconds and lift the weight with an explosive movement. The formation of a pause in the lower part leads to an isometric load, when the muscles work, but do not perform movements, therefore, the load is unusual for them and till promote growth. This will allow you to increase the strength in your problem area of the range of motion, which means, increase the weight lifted and get off the dead point in the entire movement.

Within these grey areas of the lift (the low or high point) many people struggle to re-engage their muscles within this part of the lift due to fatigue. This can be very frustrating for new users and stop the lifts from having the full effect, but with the help of Dianabol orals, these tablets can help you to push through these hard parts of the lift and push more effectively while growing in strength day by day, lift by lift!

The practical use of Pace

In weight loss programs, Pace can be used to simultaneously promote muscle development. To do this, it is necessary to perform the first part of each approach at an explosive speed, and the second, on the contrary, very slowly. This is the technique of John Schaeffer. The initial stage of movement allows you to use the resources of the whole organism and therefore it is performed at an explosive Pace. As a result, all physiological systems of the body begin to work for a specific muscle group. As a result, we achieve fat burning and the subsequent slow repetitions tire the muscles and cause them to grow.

This method, like any other, is used only for a while, after which it is replaced by other methods of training. Thus, pace is the most important tool in the development of training programs. It is not difficult to understand the principles of using Pace and practically use it in your workouts.

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Why is Pace so important

Knowing what Pace is and how to use it correctly is very important. It depends on the Pace with what effect the muscles will react to the load they receive. In our body there are mechanoreceptors which are sensitive endings of nerve fibers that provide a response to mechanical or any other deforming pressure that may arise in internal organs or appear from the outside. Mechanoreceptors are found in muscles and tendons, in ligaments and joints; they react to the speed of movement with which an action is performed, an exercise in this case and the strength of muscle contraction is not so important as the speed with which the exercise is performed. Thus, choosing the right Pace is much more important than choosing the right weight with which you are working.

Different Paces can be used for different goals that are supposed to be achieved as a result of training.

  1. Strength training will require a fast Pace, which can be described as 1020. You can also take advantage of the “stretch effect”, which is a natural reaction not only of muscles but also of connective tissues when they tend to return to a contracted state after being stretched. Due to the absence of a pause between lifting and lowering the weights, at the top of the exercise, the body predominantly adapts to the neuromuscular level, which is characteristic of the opposite muscle connective tissues. Using a lot of weight, you should not perform too fast movements, but your main goal will be achieved at the maximum speed of all exercises.
  2. To increase muscle mass, a slow Pace is more preferable, for example, 2041. Here, the longest stage is lowering the weight to the starting position. It is this stage that is responsible for building muscle mass. The longer the weight loss continues, the more microscopic cracks appear in your muscle tissues, which will cause the intensive muscle growth that occurs during the recovery period. Thanks to a second pause at the bottom of the exercise, the connective tissues have time to relax, while the “stretching effect” is destroyed and the entire load is placed on the muscle tissues.
  3. To reduce excess weight, the best Pace is 3110. At this rate, energy expenditure can be increased to the maximum values, therefore, it begins to be insufficient, and the body begins the process of burning calories, which can continue up to 72 hours after the end of the workout. In this case, the most important and longest step is weight lifting. It is at this stage that the tension in the muscles increases to the maximum, which requires the expenditure of a significant amount of energy. Subsequently, the lack of energy is compensated for by the expenditure of the body fat. At the same time, you need to lower the weight rather quickly, which will increase your strength. Accordingly, it will be possible to quickly increase the weight with which you will be working.

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