Rest-pause training

If you're looking to add intensity to your workout, you've probably already wondered about different training methods that allow you to get the same amount of work done in a shorter time interval. Some of the popular methods are:

Crashing sets - performing a set to failure, dropping a certain percentage of weight (reels) to continue the set to the next failure, and repeating the cycle until you meet your plan or there is nothing to crash

Supersets - performing two different exercises for the same muscle group without pause

Antagonistic supersets - performing two different exercises for two, antagonistic muscle groups without a break. E.g. back-boobs, biceps-triceps

Another intensification method we'll look at today is rest-pause training. Using it, one can bring additional volume of work done in the same amount of time into the workout.

Rest-pause training involves performing a series consisting of multiple smaller sets in a row, separated by only a short break. Depending on what your training goals are you can use two rest-pause training methods.

Method 1 - rest-pause training for hypertrophy

A typical bodybuilding routine includes a given number of sets (e.g. 3) with weight for a rep range of 6-10. This method alone will give you an excellent stimulus for muscle growth. However, a much more intense stimulus can also be performed. The critical factor for muscle growth is the time we hold the muscle in tension with a given weight on the barbell. In a set of 6-10 reps, this can be 30-40 seconds before failure occurs. Using the rest-pause method, we can extend the work time. We can add as much as 20 seconds without having to take weight off the barbell.

The method is best used for sets in which you have enough energy to intensify the work on that particular part. I would definitely not recommend mindless use several times per workout.

Procedure:

1. Perform the usual 6-10 repetitions to the point where you would not be able to perform the next repetition correctly without assistance and put the barbell down in the rack
2. Followed by a break of no more than 10-15seconds. Preferably 10 deep breaths. Then take the dumbbell from the rack and perform a few more reps to the same point of failure as I described in point 1. I was usually able to perform 2-4 reps
3. The rest-pause can be repeated several times. I usually repeated the set twice. The second time I was able to add 1-3 more final reps.

After the first try, you can definitely tell that each additional repetition seems very hard and brings the muscles into a tension that you were not able to achieve in a traditional series.

Don't try to repeat the series more than twice, even once may be enough, depending on your training and sufficiency of your diet. The series is very intense. For this reason, I do not recommend using it more than once in a workout. I would perhaps construct their use differently in the case of chemical support. However, Dorian also used similar methods in moderation.

Rest-pause training is an amazing method for hypertrophy because it gets the muscle tissue into a really deep level of exhaustion. However, it must always be remembered that the more we degrade muscle tissue during training, the more opportunity we must give it to supercompensate after training. Rest-pause training is a great method for overcoming the performance plateau, it requires unusual endurance from the muscle fibers. It is possible that later on you will be able to add another rep or two on the same weight dumbbell in a normal set.

2. The rest-pause training method - for strength

Rest-pause training can also be used to overcome a performance plateau in strength training. Its benefit is in the different stress placed on the muscles. Each strength routine is a combination of sets with fewer reps and longer breaks. Rest-pause training adds unusual stress due to shorter breaks.

Procedure:

1. The weight used is between 85-95% of the max for 1 repetition (i.e., the weight for 3-2 repetitions).
2. Perform a single (1 repetition)
3. Break is 30-45 seconds
4. Repeat (usually 6-9 times)

This method allows you to perform the same amount of reps as the 3x3 routine, but with heavier weights. It will also allow you to mentally prepare for borderline loads. Can be used as a method to break stagnation on days designated for the maximum effort method. Used in Bulgarian, Russian and WSB training.

Summary

Rest-pause training is a very effective method, however it must be used with caution and used judiciously, for the sake of managing overtraining. I don't recommend using the method over several consecutive weeks. A reasonable approach might be to use it once every three weeks, or for a longer period of time. Rest-pause training will bring a higher intensity to your workout as well as new stimuli for a psyche tired of performing the same training routine over and over again.