Rest-pause training breaks down one set into several mini-sets, with a short rest between each. Depending on the difficulty of the weight you choose, and what you're using this method for, you can take one of two approaches.
The first is geared more towards hypertrophy and involves failure training. The second is one of the best ways out there to get you used to working with heavy weight, but does not call on you to train to failure.
METHOD 1: REST-PAUSE TRAINING FOR HYPERTROPHY
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:
- Perform a set as you would with your given 6-10 rep weight. Set the weight down.
- Take 15 seconds of deep breaths, pick the weight back up, and rep to failure again.
- 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.
Don't perform 3 sets this way - in fact, do not perform more than one rest-pause set per exercise. You may want to perform a light set afterward to cool down from the intense bout of lifting.
This is an awesome method for hypertrophy because you can fatigue the muscle fibers more deeply. It tends to deliver more of a pump, because the nature of short bouts of concentrated effort really lets you get a mind to muscle connection. It also is a great way to break a plateau - it gets your body used to pressing through tough reps, so next time when you do a straight set, you will probably get another rep or two.
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.
Here is the method of Rest-Pause training for strength:
- Choose a weight that is 85-95% of your one rep max.
- Perform a rep with this weight.
- Rest 30-45 seconds.
- 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.
Continually exerting the effort to lift 85-95% of your one-rep max gets your body used to heavy weight. Some lifters use this method for a week or two prior to max-out because otherwise, doing heavy singles to a maximum effort would feel awkward and unstable.
Repetition 1RM Guide
- 1 repetition = 100% of 1RM
- 2 repetitions = 95% of 1RM
- 4 repetitions = 90% of 1RM
- 6 repetitions = 85% of 1RM
- 8 repetitions = 80% of 1RM
- 10 repetitions = 75% of 1RM
- 12 repetitions = 70% of 1RM
Sufficient volume load, and using a high percentage of 1RM, are both significant factors for stimulating muscle growth (hypertrophy), and increasing muscle strength.
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