Im looking for some info/opinions on rest pause sets. Ive seen 2 types of RP training:
1.) you complete 1 rep, rack the weight, rest 10-15 sec, then complete another (repeat).
2.) you complete a set with desired weight, rack + rest 15 sec, then complete another set, rack + rest, repeat till you cant get 1 rep.
I've tried method 2 on arm day. My entire workout consisted of 1 rest pause set per excercise. 3 different excersises for tri's, 2 for bi's. They were blasted, and sore the next day. Not to mention entire workout took around 40 mins.
Is this ok to perform every week? How about major muscle groups? For example, with back.
Normal Deads - 4 sets 4-8 reps
Then for Bent over rows, pulldowns, rear delt & shrugs, just perform 1 rest pause set (type 2) w/moderate - heavy weight?
Opinions Please!