Originally Posted by BendtheBar
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?