Rest Pause work

[Rich Knapp]

There are 2 styles of rest Pause sets. 1 is for building strenght and another style for hypertrophy

Method 1 - Rest-Pause Training For Hypertrophy : AKA bodybuilder style


You can perform your normal 3 sets of 6-10 reps in a workout, and that will provide a great stimulus for growth on a regular basis. However, once you try out the method I'm about to outline, you will see that there's a lot more you can get out of your muscles in a brief time period.

While a 6-10 rep set with a 2-3 second negative will take you 30-40 seconds, rest pause training can get you to lift for 20 more seconds, but work as hard as 3 30-40 second sets. While it is not something you should replace your 3 sets with each workout, you should do it up when you have the energy to spice up the workout. Here it is:

1. Perform a set as you would with your given 6-10 rep weight. Set the weight down.
2. Take 15 seconds of deep breaths, pick the weight back up, and rep to failure again.
3. Repeat step two as many times as you'd like (most people do it twice).

You'll find that you can perform a tough set of 2-3 reps on steps two and three, but it feels like much more. Each rep is a grinder, and as you take your deep breaths, you can feel fibers in that muscle being accessed that a normal 6-10 rep set just can't get to.




Here is the method of Rest-Pause training for strength: AKA Power Lifter style
Method 2 - Rest-Pause Training For Strength


There are a ton of different strength workouts out there, which tend to use low-reps and long rest periods. Rest-pause training can be used to put a different spin on this, using extremely low reps, difficult weight and short rest periods.

1. Choose a weight that is 85-95% of your one rep max.
2. Perform a rep with this weight.
3. Rest 30-45 seconds.
4. Repeat as you'd like (usually 6-10 times).

This method is a strong contender against a standard 3 by 3 workout, because you can use a heavier weight while performing a similar amount of reps in the same amount of time.

[Off Road]

Nice post Rich. Very informative.

I would like to add a third way...

On lifts like squats and deadlifts, you can rest/pause without racking the weight or setting the bar down. For squats you can stand with the weight on your shoulders and breathe heavily until you feel able to squat another rep. For deadlifts you can stand at lockout and use the same breathing method (straps may be required). This is known as 'breathing' or 'huff-and-puff' style.

[Rich Knapp]

Originally Posted by Off Road

Nice post Rich. Very informative.

I would like to add a third way...

On lifts like squats and deadlifts, you can rest/pause without racking the weight or setting the bar down. For squats you can stand with the weight on your shoulders and breathe heavily until you feel able to squat another rep. For deadlifts you can stand at lockout and use the same breathing method (straps may be required). This is known as 'breathing' or 'huff-and-puff' style.

Yes, just as dieting and w/o's, people have made many of there own variation and Tagged it with a name.

What I listed was the original styles for the beginner that might want to play with Rest Pause.