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Old 02-15-2012, 03:37 PM   #15
BigJosh
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Join Date: Mar 2011
Location: Central California
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Quote:
Originally Posted by BendtheBar View Post
I am the rest pause Jedi:



This is for a 5 set protocol. You rest about 30 seconds between each mini-set. When you hit 20 reps for these 5 sets, you add weight the next week.

For a 7 set structure I use, and recommended to T-bone, the following rest periods:

30, 30, 60, 60, 90 and 120 seconds

One exercise per bodypart is enough to induce some great DOMS. It is a muscle building technique that doesn't involve a lot of time.

You could do your strength moves and then a rest pause exercise. I don't use them for squats or deads though. For back I use rows.
Great information. So it seems I can probably implement them in my current routine.
Volume wise, would I want to do a heavy "strength" exercse a rest pause exercise and move on to a different target muscle group? In other words only 2 exercises, 1 heavy and 1 rest pause per muscle group?
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