Rest Pause Training

[Maximus]

Anyone ever had any experience of this?, I tried it today as a change from my routine and it was brutal. I thought I was going to die.

To quote from my trainers ebook:

"Rest Pause Training is not for the faint of heart and takes a lot of mental tougness and hard work. With rest pause training you take very short 10-15 second breaks between each rep of any given exercise. Yes, that's right, between each rep not set.

Take the Bench Press. Instead of cranking out 5 reps straight on the bench you rack the weight after each rep for 10 seconds to recover before doing the next rep to give your muscles 10-15 seconds to recover before doing then next rep. Use this rep scheme and you will be able to handle heavier loads that you normally use during regular rep schemes. Using the heavier weights will shock your body into getting stronger and adding on some muscle.

This is not Powerlifting as there is no long breaks inbetween sets or reps, it is super short intervals. The combination hits the msucles hard and results in size and strength".

Excuse my language but this is a fucking killer to try once in a while. Interesting stuff.

[PeterDolan]

I usually do rest pause on the last set of an exercise to take it beyond failure, not in the style mentioned here

[LOS]

I usually do rest pause on the last set of an exercise to take it beyond failure, not in the style mentioned here

Same here. very taxing.

[oldfella]

Are you doing this for all weights? And how many weeks would you do it for?

I can see it being difficult for DB work.

[Maximus]

I have a 16 week program that is pretty cool to say the least. It's in 4 week cycles.

Phase 1 is Three full body workouts a week.

Phase 2 is 5x5

Phase 3 is GVT.

Phase 4 is full body workouts with lower volume super heavy.

The workouts are specifically designed to really increase size and strength. They are pretty structured, far too much info to go into here, but one of the sessions for the first week is:

Rest Pause Training in week one I have been doing:

Military Press 6x1

Weighted Pull Up 6x1

Deadlift 6x1

Barbell Squat 6x1

Bent Over Row 6x1

Bottom Position Bench Press 4x1

Finisher is Pushups 25 reps and Bodyweight Squats 50 reps.