scott134

Hi

I was reading an article in an Australian BB'ing mag on rest pause training and wondered what you guys thought of it.
The basic idea of this program was to train every bodypart with 3-4 exercises all using the rest pause technique and a particular timing for 4-6 weeks as a change from your normal routine, e.g.

Bench Press (using your 6RM) - 2reps, pause 15secs, 2r/16s, 2r/17s, 2r/18s, 2r/19s, 2r. So you're actually doing 12 reps with your 6RM weight. The idea is you're doing more total reps with heavier weight for more total work done. The idea sounds pretty good and after trying the arm workout two days ago and still being sore, I'm guessing it works ok.

What do you think?

SportDr

I guess the rest is designed to allow replenishment of ATP, should work in theory but I am not sure if you would reach failure, I would have to try it!

SD

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Nine Pack

I use rest pause occasionally but only rest/pause once to allow an extra one or two reps, then I'm cooked.

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scott134

I reached failure by the end and found it quite intense for an arm workout. Going to try the other body parts this week and see how they go.

Marsbar

I use it the same way that nine pack does (as they also do in DC training). I don't think there is much value to be gained size wise from the method you described. I've used that method in the past and got a lot stronger but no noticeable size gains at all perhaps because the TUT is too short.

SportDr

In the pause phase do you rack the weight or static hold it?

SD

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Marsbar

You rack the bar

scott134

Yeah, but there's four exercises per body part. The first is using 6RM and 1 set as described above. The next exercise uses 7RM and the same pauses but with 3 reps and for 2 sets, then the third exercise uses 8RM for 4 reps and three sets with the same pauses. Final exercise is done lighter with 2 sets of 20reps to flush the muscle with blood. Each body part is trained like that.

Marsbar

scott .. and your point is??? the original rest pause training method had you pause after every rep. I'm not saying the method you've seen is ineffective but based on my experience rest pause training (either the original way or your way) will do little to promote size gains.

big

That's cumulative fatigue training, not traditional rest-pause.

But whatever you want to call it, it may well work for you... or it may not... only one way to find out

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Bulldozer

I do 20 rep rest pause squats sometimes.

Thats old school, pre steriod era type training, still works tho!

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scott134

Very true. I'll give it the 6 weeks it says just to see how my strength goes more than anything. So far I like the fact I'm training a bit heavier than usual (normally work with 8RM on all exercises) and the strict timing makes it pretty intense.

Did the Quad and Ham session yesterday and legs are very sore. I'll update this thread with how I get on and what I think of it. I just find it interesting to try new things occasionally.