The Most Common Rest-Pause Method step by step 2019

 A Full Set Plus Rest Pause Reps at the End

While this book will address a variety of rest-pause methods, the most common rest-pause method has already been addressed in the introduction. You simply start out by doing a set and pushing yourself to do as many reps as you can. This is followed by a brief rest interval of ten to fifteen seconds. After the brief rest, you immediately pick up the weight to do as many reps as you can again. Of course, the brief rest time after completing a full set will not allow you to fully recover your strength, so you will probably only be able to do one to three reps before putting the weight down again. Keep alternating between rest periods of ten to fifteen seconds and doing as many reps as possible until you have done three to four rest-pause intervals after your full set.

Defining a Rest-Pause Interval

When I refer to a rest-pause interval of ten seconds, it doesn’t mean to do a rep every ten seconds because it takes time to unrack the weight and get in position to start lifting, and it also takes time to rack the weight or put it down after completing a rest-pause rep. Racking the weight and unracking the weight should not be included when timing the rest-pause interval. When you put your weight back on a rack or set it down, that’s when you start timing the rest-pause interval. Once the time interval is completed, you unrack the weight (or pick it up) and begin lifting again. A typical rest-pause set can be written out in steps as follows: Do 1 set of 10 reps to failure (or as many reps as possible). Follow this with: 15 seconds of rest Do 1 to 3 rest-pause reps (do as many reps as possible) 15 seconds of rest Do 1 to 2 rest-pause reps (do as many reps as possible) 15 seconds of rest Do 1 rest-pause rep 15 seconds of rest Do 1 rest-pause rep

Holding the Weight for Rest-Pause Intervals

When doing some exercises such as curls for biceps, or dumbbell lateral raises for shoulders, you may not even want to put the weight down. You can simply hold on to the weights until the rest-pause interval is complete, and start right into another rep. This will be addressed again when discussing various exercises in conjunction with rest-pause training. Refining Your Rest-Pause Interval You can refine the rest-pause process by learning exactly how long it takes you to recover to permit just one rep for each rest-pause rep. You may find that it does not even take a full ten seconds of rest in order to recover enough to pick up the weight and squeeze out a single rep. Ideally, the rest-pause intervals between reps should become shorter as you get stronger with a specific weight. For example, if you need fifteen seconds to recover enough strength to do another rep when using 150 pounds, the rest-pause interval should be decreased to twelve seconds, and then ten or less seconds as you gain strength.  

Rest-Pause With Heavy Singles

Max Weight Rest Pause

Rest-Pause reps can be utilized by just doing heavy single reps without doing any consecutive reps beforehand. Powerlifters and Olympic lifters often perform a series of heavy single reps, but they usually rest a few minutes between each single. Rest-pause training with singles is different because the rest intervals are usually only fifteen seconds between single reps. The shorter rests are much more taxing and fatiguing on the muscles and are designed to promote muscle growth instead of just focusing on strength. There have been some bodybuilders who do a max single, followed by a fifteen second rest, and a second max single that probably needs a small amount of assistance from a spotter. Another fifteen second rest is taken followed by a third single that requires more help from a spotter. A fourth and final brief rest is followed by one last rest-pause rep, which will take significant help from a spotter. One of the negative outcomes to this is that by the fourth rep, the spotter is often doing more of the lifting than the lifter.

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