This week is going to be very busy for me. Not only am I still working on the website redesign and the (very near future) release of Beautiful Badass, but I’m also working on another awesome project that I’ll be announcing soon.
On top of all of that, I’m in the process of moving this week. I still want to get some great information out to you this week, so I’m going to share a great training method with you that you may or may not be familiar with – Rest-Pause Training.
Keep in mind that there are numerous ways to use the rest-pause training method. I will be sharing two of them with you today.
The one you are probably most familiar with is the method that calls for performing as many perfect reps as possible and stopping when another rep in perfect form isn’t manageable. Then you rest anywhere from 15-30 seconds and then perform as many reps with that same weight as you can. Rest for another 15-30 seconds and perform as many reps as possible once more.
Here’s what that type of rest-pause set could look like using the military press as an example:
- 95 pounds x 8 reps (couldn’t perform another rep in perfect form
- Rest 30 seconds while taking deep breathes
- 95 pounds x 3 reps (couldn’t perform another rep in perfect form)
- Rest 30 seconds while taking deep breathes
- 95 pounds x 2 reps (couldn’t perform another rep in perfect form)
With that example, our trainee performed a total of 13 reps (8 + 3 + 2) with that rest-pause training set.
Keep in mind that there is no set number to reach on the second and third “set”. Some people may be able to squeeze out more reps per set than others. It all depends on the weight used relative to your one rep max, your strength level, and other individual factors.
The advantage to using this form of rest-pause training is that it allows you to perform more reps with a given load than would otherwise be possible with a traditional straight set.
And have I mentioned that rest-pause training is really tough? Well, it is. Be prepared to be humbled if you give this training method a try. It may look easy on paper, but you’ve been warned.
Now I’m going to share with you another way to use rest-pause training. This form of rest-pause training calls for using approximately 80-90% of your one rep max (start at the lower end range if you’ve never done rest-pause training).
For this method, you perform one perfect repetition, put the weight down, rest 10-15 seconds while taking deep breathes, perform another perfect rep, put the weight down, rest 10-15 seconds while taking deep breathes, and so on.
I used this form of rest-pause training a couple of days ago with the military press. I used 85 pounds (90% of my one rep max). Here’s how it looked:
- 85 pounds x 1 rep
- Rest ~10-15 seconds while taking deep breathes
- Repeat for a total of 6 times (6 total reps)
The advantage to using this form of rest-pause training is that I was able to perform several reps with a heavy load; more than I would be able to with a traditional straight set.
This is a great method to use for building maximum strength.
Here is the video where I perform the rest-pause set mentioned above. As you’ll notice toward the end of the video where I have trouble speaking properly, this method is very tough even though I “only” performed 6 reps.
Note – I should mention that rest-pause training should only be used by advanced trainees. If you don’t have a strong strength base on the basic exercises, then do not attempt rest-pause training.
If you are an advanced trainee and you’re stuck in a plateau, then give rest-pause training a try. It very well may take your strength levels up a notch and get you out of your training funk.