This is One of The Fastest Ways to Stimulate Muscle Growth During an Exercise

One of the fastest ways to increase your gains: Stop.

Adding a dead stop to an exercise eliminates the stretch reflex, or the rubber-band-like tendency of your muscles and connective tissues that helps power you through movements, explains Men’s Health Fitness Director BJ Gaddour.

“Coming to a complete pause and reset allows you to build raw strength, work your muscles much harder, hone your form and technique, and bulletproof your joints,” says Gaddour.

Use the dead-stop technique in the total-body workout shown above. It consists of four supersets - pairs of exercises that are done back-to-back with little to no rest.

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Finish 2 to 3 sets of a superset before moving on to the next superset. Only rest between sets if needed.

Superset 1
Dead-stop barbell deadlift, 3 to 5 reps
Dead-stop pushup, as many reps as possible (AMRAP)

Superset 2
Dead-stop barbell box squat, 3 to 5 reps
Dead-stop seated box jump, 3 to 5 reps

Superset 3
Dead-stop barbell military press, 8 to 12 reps
Dead-hang pullup, AMRAP

Superset 4
Dead-stop front-foot-elevated split squat (left side), 10 to 15 reps
Dead-stop front-foot-elevated split squat (right side), 10 to 15 reps

This article originally appeared on MensHealth.com