Rest-pause is a training technique aimed at gaining strength and muscle volume. This form of training is used in bodybuilding and powerlifting and gives the opportunity to work with the greatest possible weight for certain muscle groups.
When you are looking for a way to increase the intensity of your workouts, you probably meet such techniques as supersets, drop-downs, forced repeats, and so on. Another such technique is "rest-pause".
A rest-break breaks one big approach into several small ones, with a short rest between them. Depending on how much weight you use and what you use this technique for, there are two main ways to accomplish it. The first of them is more focused on hypertrophy of muscles and includes training to failure. The second is more focused on increasing strength and does not need to contain a muscle failure.
The first way: rest-pause for hypertrophy
- Begin the approach with 6-10 repetitions with the maximum possible weight for this.
You'll find that in 2 and 3 you can only perform an 2-3 retry, but the effect from them will be much higher than from normal repetitions.
Do not try to execute several approaches in a row using this technique. For one training it is recommended to perform no more than one approach using a "rest-pause" for each muscle group.
This is a good technique for muscle hypertrophy, since the maximum level of muscle fatigue is achieved. This is also a great way to overcome the plateau – the muscles are experiencing tremendous stress and reacting to it, so the next time you perform a routine approach, you can do a few more repetitions.
Method two: rest-pause for strength
- Select the weight in 85-95% of the one-time maximum.
At extreme muscular tension in the muscles, microtraumas are formed, as a result of which the muscle is clogged with the products of protein breakdown and its strength decreases. This method requires a longer break between repetitions in order for the blood to have time to clear the muscles of the decay products.
- Receiving a rest-pause requires a preliminary warm-up for warming up the muscles. The lack of warm-up can lead to undesirable consequences.
Receiving rest-pause is considered an unusually effective form of training, but it is not suitable for beginning athletes who have not yet developed the ability to mobilize before carrying out prohibitive exercises, while the emotional and mental state of the athlete in this case plays a very important role. The musculoskeletal and cardiovascular systems of beginning athletes are also not adapted to single limiting and over-limit loads. Beginners should not strive to force the training through this technique, as it can lead to injuries.