Make use of the Rest-Pause Way Of More Gains a lot sooner

 

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REST-PAUSE: WORK, REST, RINSE AND REPEAT. The rest-pause method focuses on performing more reps and getting more work done in less time. It assures the weight, rep range and rest period are optimized so you get stronger in less time. Basically, the rest-pause method is three sets in one, with mini-breaks in between.

The rest-pause method focuses on performing more reps and getting more work done in less time. It assures the weight, rep range and rest period are optimized so you get stronger in less time. Basically, the rest-pause method is three sets in one, with mini-breaks in between. Here’s what a rest-pause set looks lik. With more work completed in a shorter amount of time, rest-pause training allows you to increase your strength and muscle size quickly.

You’re training your muscles to failure by pushing. While the rest-pause method of training is a great way to increase the intensity of your training sessions. It can also help reduce the time spent in the gym. It should be noted that this training can be too intense and should be used in moderation. If you are a beginner to resistance training I would not recommend this method of training.

Rest-pause sets are performed by simply going to muscular failure for a given number of repetitions, resting for 10-15 seconds, then lifting the same weight to failure once more, resting for another 10-15 seconds, and repeating the cycle for the desired number of sets. Rest-Pause Training Methods Instructions. Although, this method can be extremely fatiguing, you will benefit greatly by getting more work done in less time, break through stubborn plateaus and gain more size when used correctly.

Resource. 7 reps, rest 30 seconds. 6 reps, rest 30 seconds. 6 reps, rest 30 seconds. 5 reps, rest 30 seconds.

4 reps, rest 30 seconds. 3 reps, stop. How to progress: aim for more reps with the same load in the same number of sets next time, or increase the load by 5% and aim to complete the same number of reps. Rest-pause training is a technique that can intensify your regular training session.

It increases workout density and lets you get more done in a shorter time period. There is a lot more stress placed on your body when you use this training method which means that you should use it wisely. It can deliver great results when used in moderation. Do it for two to three weeks and then wait four to six weeks before implementing it again.

Perform at least two warm-up sets before the first work set. Set 1:As many reps as possible (AMRAP) at 85 percent of your 1RM, rest 20 to 30 seconds; 85 percent AMRAP, rest 20 to 30 seconds; 85 percent AMRAP. Rest-pause style singles also allow you to use a fairly high overall volume much higher than you would normally use when training with near maximal loads.

By using a higher volume, the muscles are under a long TUL (Time Under Load), and when combined with a caloric surplus diet, this leads to increased muscle growth.”.

List of related literature:

The rest-pause method involves completing a single repetition at near maximal weight (1RM), resting for 1 to 2 minutes, completing a second repetition, resting again, and so on until the muscle is fatigued and cannot perform one additional repetition.

“Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform” by Jerrold S. Greenberg, George B. Dintiman, Barbee Myers Oakes
from Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform
by Jerrold S. Greenberg, George B. Dintiman, Barbee Myers Oakes
Human Kinetics, 2004

Combining Decline and Pause Sets by using the Monster Set drastically decreases

“Body by God: The Owner's Manual for Maximized Living” by Ben Lerner
from Body by God: The Owner’s Manual for Maximized Living
by Ben Lerner
Thomas Nelson, 2007

This method allows the use of near maximum weights because of the pause between reps.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

However, the pauses must not be too short, as it is thus not possible to maintain the exercise intensity within the primary area of tolerance training, and the training effect in the last exercise periods will be too low.

“Handball Sports Medicine: Basic Science, Injury Management and Return to Sport” by Lior Laver, Philippe Landreau, Romain Seil, Nebojsa Popovic
from Handball Sports Medicine: Basic Science, Injury Management and Return to Sport
by Lior Laver, Philippe Landreau, et. al.
Springer Berlin Heidelberg, 2018

For example, you might want to improve hip mobility to be able to do a deep squat, have the upper-body strength to complete 20 pushups in a row, or improve your aerobic conditioning in order to reduce the amount of time it takes to get your breath back after a really hard exercise interval.

“Smarter Workouts: The Science of Exercise Made Simple” by Pete McCall
from Smarter Workouts: The Science of Exercise Made Simple
by Pete McCall
Human Kinetics, Incorporated, 2018

When targeting high-intensity interval endurance, the coach should use shorter rest intervals (work/rest = 1:3-1:5).

“Periodization: Theory and Methodology of Training” by Tudor Bompa, G. Gregory Haff
from Periodization: Theory and Methodology of Training
by Tudor Bompa, G. Gregory Haff
Human Kinetics, Incorporated, 2018

If you’re implementing the pause rep technique, you have to go lighter than you normally would.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

If you reduce rest periods for the next session using the same training zone, then the resistance should stay the same, and you should evaluate the session to see if you performed the planned number of repetitions.

“Optimizing Strength Training: Designing Nonlinear Periodization Workouts” by William J. Kraemer, Steven J. Fleck
from Optimizing Strength Training: Designing Nonlinear Periodization Workouts
by William J. Kraemer, Steven J. Fleck
Human Kinetics, 2007

Reducing the rest interval is the most direct of the three methods because swimmers are training toward the ultimate goal of maintaining their desired pace with no rest between segments.

“Swimming Fastest” by Ernest W. Maglischo
from Swimming Fastest
by Ernest W. Maglischo
Human Kinetics, 2003

This will still give you 20 seconds of rest and transition time until you start the next exercise within the circuit.

“Your Body Is Your Barbell: Lose Weight and Get into the Best Shape of Your Life in just 6 Weeks Using Nothing but Your own Bodyweight” by BJ Gaddour
from Your Body Is Your Barbell: Lose Weight and Get into the Best Shape of Your Life in just 6 Weeks Using Nothing but Your own Bodyweight
by BJ Gaddour
Rodale Books, 2014

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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4 comments

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  • Lifting since 1985, I can say that rest-pause is highly effective. I rest just enough for the lactic acid pain to go away, so I can get more reps. The presence of lactic acid is not proof positive that the muscle is too fatigued to do any more work.

  • I would like to suggest a video on how to developer your upper body as a teen, I believe it would be more than helpful to all of us out here.

  • Gotta thank my patrons again for your generous contributions. They make videos like these happen. You guys are the shake to my protein <3

  • This can also be used for added reps on a bodyweight exercise. If you want to do 40 pushups without stop (full ROM), do five with a 20 sec rest….then do another five….20 sec rest….and so on until you hit 40, or whatever the goal number is.

    It will be brutal. So brutal that you will reduce the number as you get closer to the goal (3 instead of 5).

    You can increase rep sets next workout.

    Really ambitious people may even have to do SINGLES (on a BW exercise!) as they reach and surpass their limits.