Strength and Muscle Growth with Rest Pause Training
- Brandon Partin NASM - CPT VCS
- Dec 19, 2024
- 3 min read
When it comes to building muscle and increasing strength, sometimes the key to progress lies in breaking through plateaus with innovative techniques. Rest-pause training is one such method, offering a powerful way to maximize muscle recruitment, boost intensity, and achieve more in less time. Whether you’re an experienced lifter or looking to revamp your workout routine, rest-pause training could be the game-changer you need.
Rest-pause training is a high-intensity technique that involves breaking a set into multiple mini-sets with short rest periods in between. Instead of performing a straight set of 12–15 repetitions, for example, you might perform 6–8 reps, rest briefly, and then complete additional reps until you reach failure or your desired volume.
This method allows you to push your muscles to their limit without the excessive fatigue associated with traditional high-volume training.
Rest-pause training is a high-intensity technique that involves breaking a set into multiple mini-sets with short rest periods in between. Instead of performing a straight set of 12–15 repetitions, for example, you might perform 6–8 reps, rest briefly, and then complete additional reps until you reach failure or your desired volume.
This method allows you to push your muscles to their limit without the excessive fatigue associated with traditional high-volume training.
Rest-pause training is a high-intensity technique that involves breaking a set into multiple mini-sets with short rest periods in between. Instead of performing a straight set of 12–15 repetitions, for example, you might perform 6–8 reps, rest briefly, and then complete additional reps until you reach failure or your desired volume.
This method allows you to push your muscles to their limit without the excessive fatigue associated with traditional high-volume training.
How to Incorporate Rest-Pause Training
1. Choose the Right Exercises
Compound movements like squats, bench presses, deadlifts, and rows work best for rest-pause training due to their ability to engage multiple muscle groups.
2. Pick the Right Weight
Use a weight that’s about 80–85% of your one-rep max (a weight you can lift for 6–8 reps).
3. Start Small
Incorporate rest-pause training for one or two exercises per workout to avoid overtraining.
4. Limit Volume
Rest-pause training is intense, so keep the total sets for each exercise to 2–3.
5. Monitor Recovery
Allow adequate recovery between sessions, as rest-pause training places significant stress on your muscles and nervous system.
Sample Rest-Pause Workout
Bench Press
• Perform 8 reps at 80% of your max.
• Rest for 15 seconds.
• Perform 4 more reps.
• Rest for another 15 seconds.
• Perform 2–3 final reps.
Lat Pulldowns
• Perform 10 reps at a challenging weight.
• Rest for 20 seconds.
• Perform 5 more reps.
• Rest for another 20 seconds.
• Perform 3–4 final reps.
Squats
• Perform 6–8 reps at 85% of your max.
• Rest for 15 seconds.
• Perform 3–4 reps.
• Rest for 15 seconds.
• Perform 2–3 final reps.
Rest-pause training is a versatile and effective technique for lifters looking to maximize their strength and muscle gains. By strategically breaking sets into manageable segments, you can lift heavier, train harder, and push through barriers—all while minimizing workout time.
As with any advanced technique, the key is moderation. Incorporate rest-pause training judiciously, listen to your body, and prioritize recovery to reap the full benefits. Ready to take your training to the next level? Give rest-pause a try and see how far you can go!
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