If there is one thing I would recommend to someone who has hit a wall with training to gain strength and size, it would be rest-pause sets.
Rest-pause training is a method of breaking your last set into several mini-sets. There are a few different styles for this method, but ultimately, it is straightforward to understand.
If you put this to work the correct way, you will see changes others could only dream about that are doing things right out of a muscle magazine.
Let’s get started!
Rest-Pause Training for Bodybuilding and Muscle Gain
Perform your normal sets as usual. On your last set, start your 3 mini sets as follows.
Use an 8 to 12-rep goal (this can vary slightly depending on the weight you are using) to start your first mini-set of 3.
- Mini set 1 – Start your reps with a 1-second positive, 2-second hold at the contracted position, and 3-second negative, and do this to failure.
Set the weight down take 15 deep breaths and make sure you are getting plenty of oxygen.
- Mini set 2 – Continue your next mini set counting where you left off so if you set the weight down at rep 6 continue counting at 7.
Using the same cadence of a 1-second positive, 2-second hold at the contracted position, and 3-second negative, do this to failure.
Set the weight down take 15 deep breaths and make sure you are getting plenty of oxygen.
- Mini set 3 – Continue your next mini set counting where you left off so if you set the weight down at rep 10 continue counting at 11.
Using the same cadence of a 1-second positive, 2-second hold at the contracted position, and 3-second negative, do this to failure.
Set the weight down, you have completed your rest pause set.
Generally, it is only recommended to do one rest-pause set per body part per workout. You will feel this on a much deeper level than just doing regular sets.
It often will give you greater pumps and your strength will increase dramatically if used regularly and correctly.
Rest-Pause Training for Strength
Just like using rest-pause sets as outlined above, we can make slight adjustments for strength gains
- 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 similar to other strength training programs using heavier weights while performing a similar amount of reps in the same amount of time.
Consistently lifting at 85 to 95% of your one-rep max helps your body acclimate to heavier loads. The significant strength gains achieved through this method are noticeable and dependable.
Most lifters use this method on a 1 to 2-week cycle, the normal training routines for 1 to 2 weeks, then rest-pause added back in.
How Often to Use Rest Pause Training?
As with anything else that can be overdone, this technique can drain you very quickly.
I would recommend using this once per workout or as you feel the energy to do so.
Over time you will see the benefits of using this technique without overdoing it.
Check out this video by Christian Thibaudeau on the power of rest-pause training:
Conclusion
Rest-pause training is a technique that can intensify your regular training sessions. It increases workout density and lets you get more done in a shorter period.
There is a lot more stress placed on your body when you use this training method which means that you should use it wisely. It can deliver great results when used in moderation.
Throw in a few rest-paused sets during your next training session. You will enjoy this new tool to use in your bodybuilding toolbox.
Start getting stronger today!
