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Default Rest Pause Reps (For Advanced Lifters)
by TitanCT 12-29-2011, 10:49 PM

Welcome to the world of the Hardcore. Rest Pause reps can be a great way to modify your lifting. It can help you break plateaus, add more size and strength, or just simply break up the monotony.

How its done:
We're gonna use a smith machine bent over row as our example today. I can already hear the moans and groans "SMITH!! awwww man!". I used to be one of you, but lately I've found some good uses for the thing, I know I'm shocked too.
1. Set up the smith so the bar is about mid shin level for you.
2. Always, ALWAYS, ALWAYS do 2-3 warm up sets. get your body ready for the lift and do a quick reminder on your form.
3. Your warm ups are done, form is good, and you're ready to go balls to the wall. Choose a weight you think you can do for 4-6 reps. got it? good. load up the plates!
4. Get your feet and stance in place, and grab the bar.
5. RIP the bar up like a normal Barbell row and then lower it in a controlled manner. Not necessary slow, but a moderate rate, like a normal paced lift.
6. Let the bar drop all the way down to where it rests on the Smith posts or safety bars. The idea is to release the weight and tension from your body to remove momentum.
7. After a second or a one count with the bar at rest, take a deep breath and rip the bar up again.
8. Be aware of good form throughout and try to get 8-10 reps.

You can repeat these for 4 straight sets, or just your last set to make sure you good and toasted, or however you see fit.

I typically use these on BB Rows, Rack Pulls, and like exercises.


Here is a video of John Meadows doing not only a rest pause, but also a drop set at the same time.
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Old 12-30-2011, 09:09 AM   #2
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I like this idea....will try to integrate into my current routine set. Even beter with a drop set incorporation.. I see it as a perfect finisher to really kill the back..
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Old 12-30-2011, 09:12 AM   #3
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Interesting concept. Will try this.
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Old 12-30-2011, 09:16 AM   #4
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Ricka, ive started workouts with rest pause. But yeah man, drop set with it like john in the video, would prob kill it. Lol
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Old 12-30-2011, 09:44 AM   #5
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You do these for isolation exercises too maybe higher reps?
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Old 12-31-2011, 10:18 AM   #6
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Quote:
Originally Posted by punyHuMaNz View Post
You do these for isolation exercises too maybe higher reps?
On some. Like what meadows calls "dumbell dead stops" its a pretty similar idea.
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Old 12-31-2011, 10:22 AM   #7
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Holy crap! A Titan sighting!
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Old 01-02-2012, 05:14 PM   #8
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Holy crap! A Titan sighting!
Thats it, im going back into hiding.
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Old 01-02-2012, 05:23 PM   #9
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Quote:
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Thats it, im going back into hiding.
I notice you've leaned out a bit in your updated pics.
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Old 01-02-2012, 05:42 PM   #10
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WTF...lol
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