Rest-Pause Training Methods: How To Create Intensity For A New Muscle
We have another study that tells a lot. Although it doesn't exactly match the rest-pause protocol coaches recommend, this one did make both groups fail by forcing them to train to failure. Korak and the collogues compared neural activation, strength and volume between a traditional lifting and rest-pause groups.
Their protocol allowed them to use progressive overload, even as the rest-pause team grew stronger. They were able do the same number and same weight of reps in fewer sets. They also set rep PR's in their first few sets.rest-pause set example
All of this leads to the conclusion that the traditional lifting group failed. Another problem was also found in the study.
Rest-pause sets can be great, and they should be used. However, they are not as good as traditional sets.
Both groups used their respective 80% of 1-rep maximums. However, the rest-pause group failed to train while the traditional group could not have trained to failure given their protocol.
You can get used to lifting heavyweight weight by continuing to work hard to lift 85-95% to your one-rep max. This method is often used by forum members to increase their strength and stability.
For instance, do 10 biceps curls then immediately do 10 extension of the triceps.
Between each miniset, you should take a break and then keep going until your muscles fail.
For example, if you use a dumbbell 15 pounds to do triceps extensions at first, it will drop to 12 pounds for the second set. It will then go down to 10 pounds for the next set. 8 then 8.
Apart from rest-pause, there are many weightlifting techniques, like supersets or alternating sets, that can help increase intensity.
Rest-pause Training breaks down a single set into several smaller sets, with 10- or 15-second rests in-between. This technique can be used to not only fatigue muscles but also to break through tough strength and growth plateaus.
Rest-pause training is one option. This is a technique that combines heavy loads and minimal rest.
"Four-minute Calves" is a technique that I discovered through the forum last January. It has been my favorite way to train calves ever since. Here it is:
While you can only do 2-3 reps on steps 2, and 3, it will feel like you are doing a lot more. Each rep is a grind. When you take deep breaths, you feel the muscle fibers being accessed in a manner that a regular set of 6-10 reps can't.
Your body will be able to lift heavy weight if you keep trying to lift 85-95% from your one-rep maximum. The forum has several members who use this method to bulk up for the week prior to maxing out. Otherwise, it would feel awkward and unstable to do heavy singles at maximum effort.
This workout is an excellent alternative to a traditional 3 by 3. You can use a heavier weight and still do the same number of reps in the time.
This training technique is quite brutal. While it may be possible to make significant progress in a short amount of time, it can also be mentally and physically draining. If you aren't sure that you can fully recover from this style of training (i.e. It is possible to create a bigger recovery deficit than your body can handle by not getting enough sleep and eating enough. Training is not what makes us better, but how we recover from it.
It's very taxing on your body and can cause more harm that good.
You will do more reps than normal when you complete sets. This will show in your effort and in the results you'll get.
Charles, better known as sword chucks on the message boards, is an avid writer and supporter of https://bodybuildinginnercircle.com