rest-pause training?

[Manchild]

Rest-Pause training requires you to do one max rep, then take 15 seconds of rest. After resting, do another max rep, rest again, and so on, until you reach your target rep range. Has anybody tried this? What were your results? Do you just do this for Barbell press, or for ever musle part?

[grifilken]

what is a max rep? is that doing a full set of max reps per set or doing one rep of a weight you can barely do?

[Racer814]

I dont think its a 1RM......I think you go to failure.....short rest and go again..until you reach complete failure...with a spotter of course..these work great but can lead to overtraining if done too often..

[hlcn8]

i believe pause rest training is similar to techniques used by powerlifters to be able to lift a higher weight more often. it's taking a weight that you can only do ONE rep with, and then rest a minute or two, you then lift the weight for one more rep, and rest. you do this ten times, so you've done ten reps, out of ten sets. your next workout you cut down the rest period by 15 seconds. do your max rep, rest 45 seconds, etc. . ., for another ten sets, for a total of 10 reps. you keep on chiseling that resting period down to 15, then 10, then 5 seconds, and then finally, no rest. you've now taken your max weight, and conditioned your muscles to lift it 10 times. i'd stick to larger compound lifts like dumbell presses, squats, and deadlifts with this sort of technique, and have a spotter on hand. if you stall at a given rest period, give yourself a longer time to rest (as this is a bit taxing to your system), and keep plugging away. anyone else know if i'm on target or not?!?

[grifilken]

how often should you do it?

[BSULFTR]

I did them for a cycle(4 weeks) and they consisted of different weights, but all the weights were high. With this I took the weight and hit a rep, paused for 30 seconds, hit another...for about 4 reps and 4 sets, with the proper warmup also. I also preformed these on squats, watch it though with high weights and resting like this fatigue is noticable but doesn't seem as bad as it is.

[hlcn8]

i'd only do it once, and at max twice a week, twice if you're already well conditioned, and i wouldn't go longer than 6 weeks on a cycle like this, afterwards the muscles will need a break.

[D Animal]

Example Day One:
First exercise smythe incline presses (ill use the weights I use for example) 135 for warm-up for 12--185 for 8 warm-up--225 for 6-8 warm-up-----then 375 for 8 reps to total absolute failure (then 12-15 deep breaths) 375 for 2-4 reps to total absolute failure (then 12-15 deep breaths) 375 for 1-3 reps to absolute total failure (then a 20-30 second static hold) DONE!--that’s it 375lbs for 8+4+3= 375 for 15 reps rest paused..... next week I go for 385 (again rest paused)-----This may help you I got this from a site.

[Racer814]

yeah......thats how I was thinking .......damn are you tired after that ?.........lol

[john123]

D Animal post is the way I always did rest pause as well!

It sounds like he got that from cycle of pennies DC training!

I do 1-2 exercises per body part with two sets of rest pause and I don't overtrain.

On my first set I try for 6-10 reps, then 2-4 rest pause reps, then 2-4 rest pause reps again, once I hit 15 total reps I up the weight next workout!

I take 20 sec rest between sets!

[lxorl]

i dont do rest pause, but i do a lot of drop sets... and partial reps.... on incline bench on the smith machine... i do my regular work out , then set the safty latches on the smith and do a few partial reps at a higher weight.

[bigpump23]

I liek rest pause for everyonce in awhile, it shocks me into a better workout