clinging to the tree of life

Rest-Pause: Weight Training Intensity Methods

WHAT IS REST-PAUSE TRAINING?

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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Protein - Heather McClees

Here’s what to look for to tell if you’re lacking in protein:

Look for the following signs if you’re worried about protein deficiency:

Anxiety/depression (amino acids fuel the neurotransmitters serotonin and dopamine that prevent depression and anxiety)
Poor injury recovery (protein fuels muscle recovery and regrowth)
Hair Loss/Breakage (protein supports collagen production in the hair, skin, and nails)
Inability to focus (amino acids support brain performance)
Constant muscle pain (protein helps muscle recovery and aids in repair)
Brittle/Breaking Nails (protein supports collagen production in the hair, skin, and nails)
Poor muscle tone, even with exercise (protein builds and maintains lean muscle mass)
Constantly fatigued (protein is needed for a healthy metabolism)
Digestive issues (protein aids in digestion)

It’s important to note that a diet too low in calories or too high in sugar will also cause these symptoms too, so eliminate those causes before you add more protein.

How Much Do You Need?

Most people only need 0.5 grams of protein per pound of body weight to maintain lean muscle mass, but could eat up to 1 gram of protein per pound of body weight to gain lean muscle.

Take a look at these awesome plant-based, protein-rich foods:

Broccoli: 5 grams per cup
Spinach: 5 grams per cup
Rye Grains: 5 grams per 1/2 cup cooked
Rolled Oats: 7 grams per 1/2 cup cooked
Millet: 5 grams per 1/2 cup cooked
Amaranth: 6 grams per 1/2 cup cooked
Freekah: 5 grams per 1/2 cup cooked
Teff: 7 grams per 1/2 cup cooked
Buckwheat: 7 grams per 1/2 cup cooked
Almond Butter: 7 Grams per 2 tablespoons
Spirulina: 4 grams per teaspoon (!!)
Chlorella: 2 grams per teaspoon
Chia seeds: 10 grams per 2 tablespoons
Flax Seeds: 5 grams per 2 tablespoons
Cacao Powder: 5 grams per 2 tablespoons
Maca: 3 grams per tablespoon
Acai: 5 grams per 3 ounce frozen puree
Kale: 5 grams per cup
Lentils- 18 grams per cup
Black Beans- 13 grams per cup
Chickpeas- 13 grams per cup
Tofu: 10 grams per 3 ounces
Tempeh: 10 grams per 2 ounces
Endamame (Soybeans) – 16 grams per cup
Romaine Lettuce: 3 grams per cup
Sunflower Seeds: 10 grams per 1/4 cup
Almonds: 7 grams per 1/4 cup
Pumpkin Seeds: 10 grams per 1/4 cup
Coconut Flour: 3.5 grams per 2 tablespoons
Quinoa: 7 grams per 1/2 cup cooked
Plant-Based Protein Powders (hemp, pea, brown rice, cranberry bean, soy, etc.) : 17-25 grams per scoop (depending on the brand)
Green Peas: 8 grams per cup