Anyone tried Rest Pause training??

**energizer bunny** · 10-02-2009, 01:06 PM

im after any personal experiences with this training method.....

cheers.......

**fig** · 10-02-2009, 06:44 PM

I do this with biceps only. I think it's pretty good, but I know some people that rave about it. Biceps tire easily but recover quick so I think it's perfect for doing heavier weight at a rep level I can't do straight out.

**CBGB** · 10-02-2009, 09:06 PM

I started using it on my chest workouts about 9 months ago. It has done wonders for me.

**energizer bunny** · 10-03-2009, 02:52 AM

thanks for the replys......i was looking into the rest pause training in pinnacles thread..sticky at the top of this section.......i think im going to try it...but adapt it to my routine....like ill keep the same split but use rest pause technique..instead of the rest pause split in the sticky routine....

Fig...CBGB.....how do you do your rest pause?

**CBGB** · 10-03-2009, 08:58 AM

Originally Posted by energizer bunny

Fig...CBGB.....how do you do your rest pause?

Are you asking about routine or technique

**energizer bunny** · 10-03-2009, 09:04 AM

routine....

**CBGB** · 10-03-2009, 09:13 AM

I'm not sure where on the board I saw it but I essentially took Milo's chest routine and modified it to fit into my time allowance. It has brought my chest from a weak point to one that is beginning to bypass others.

**energizer bunny** · 10-03-2009, 09:47 AM

Originally Posted by CBGB

I'm not sure where on the board I saw it but I essentially took Milo's chest routine and modified it to fit into my time allowance. It has brought my chest from a weak point to one that is beginning to bypass others.

nice one!!....im def going to modify for my routine and start a 6 week plan in 2weeks time......im going to start at 60% of my one rep max on each of my chosen exercises....45 sec rests...going down to 15 secs before moving up 5 kg then do the same again.....see how it goes..

cheers for your input...

**CBGB** · 10-03-2009, 09:56 AM

Good luck. Let us know how it goes.

**Narkissos** · 10-03-2009, 12:16 PM

I find that RP works better for multi-joint exercises... i.e. it's safer for the type of loading that multi-joint exercises allow.

Even within that group, some make more sense than others.

i.e. I'd use rest-pause on bent-over barbell rows, but I wouldn't use 'em on deadlifts. The risk of injury is times greater with deads.

Personally, I've used RP on chest... and I've used it on calves. On calves, I used it in the place of drop-sets, to extend sets.

I believe I've used it on delts as well, but not as extensively.

**energizer bunny** · 10-03-2009, 12:42 PM

Hey Nark.......cheers for the reply..

i was goin to use rest pause on
Deadlifts-back
Bench Press-Chest
Squat/Calf raises-Legs
Mill Press-Shoulders
D curls for-Biceps
Triceps-Floor Press

So youd say not to do the deads and do rows instead....any other tips??

**fig** · 10-03-2009, 03:25 PM

Def agree with Nark. For Biceps, I was having some issues going up in weight. I do 4 sets at 12,10,8,6 reps. So when I feel like the current weights at each respective weight is not giving me gains anymore, I up the weight. There is a name for this but I forget what it is. It looks like this with concentration curls:

Week......Set 1......Set 2......Set 3......Set 4
1 ..........40lb........45lb........50lb........55lb
2 ..........45lb........45lb........50lb........55lb
3 ..........45lb........50lb........50lb........55lb
4 ..........45lb........50lb........55lb........55lb
5 ..........45lb........50lb........55lb........60lb

I stick to the increments and if I can't perform a rep with near perfect form, I rest for about 3-5 seconds. After week 5, I continue with the same weights until I no longer need any rests. Stick with it for a few more weeks and do another increment.

I really need a change. I used to change programs every 8 weeks but I've been stuck on my current one for too long. Maybe I will incorporate more rest-pauses. Thanks for the inspiration.

**energizer bunny** · 10-03-2009, 03:31 PM

Hey Fig cheers again.........have a look at the rest pause routine in Pinacles sticky.....i change my routine every 8 weeks also...but now im starting to really get to know my body and want to try lots of dif things out...

**Narkissos** · 10-05-2009, 11:15 PM

Originally Posted by energizer bunny

Hey Nark.......cheers for the reply..

i was goin to use rest pause on
Deadlifts-back
Bench Press-Chest
Squat/Calf raises-Legs
Mill Press-Shoulders
D curls for-Biceps
Triceps-Floor Press

So youd say not to do the deads and do rows instead....any other tips??

I wouldn't use 'em on biceps or triceps at all to be honest. Too big a risk of injury to tendons/ligaments IMO. Once a flexor is fried, healing is a bitch. I know, trust me.

On chest, I like to use rest pause to do singles with weights that I'd normally get a solitary double for.

I try to go for 10 sets of 10 singles, as opposed to one set of doubles.

Means that I'm at the bench for a while, but I get the dual benefit of moderate volume and very-high resistance.