Rest Pause technique

[BOOEY]

Who here uses this technique? With which exercises does it work best? How often (every set, only the last set, etc)? thanks

 

[Scotsman]

Who here uses this technique? With which exercises does it work best? How often (every set, only the last set, etc)? thanks

I use it on squats and bench. Only on the last set with my "cool down" weight. Pretty much every workout is ended with these.

Cheers,
Scotsman

 

[Dave949]

I use it on calfs, curls and bent over rows, wrist curls and military presses. There isn`t any one exercise that it works best on. One can utilize it on any movement. They really up the intensity and will torch any bodypart you use it on. As Scottsman said..... it is best to use on the last set of a particular bodypart.


Pump on .....

 

[cwick0]

I use it on squats and bench. Only on the last set with my "cool down" weight. Pretty much every workout is ended with these.

Cheers,
Scotsman

I love em for chest, i like to do a heavy set of 3 reps. However1, on squats i prefer to rest pause my last rep.

 

[bignate73]

1 set should be all you have in the tank. when you get accustomed to your working weight, you hit a set of 8/3/2 and that should be all out effort with a 4 count negative. yeah you can rest and do another maybe, but the point is to go all out and then forget it. rest pauses ala DC are meant to hit the muscle group, and you hit it again in 3 days. not debilitate yourself and wait a week.

 

[Sub-Zero]

what exactly is a "rest pause" like do you rest at the bottom of the motion or in the middle or what.


sometimes ill stop closer to the lower portion of the motion in my last set and so i use alot of energy and have to go up really slowly to finish the lift, like on last sets..

is that a rest pause?

 

[bignate73]

rest pause is a technique used primarily in DC training. you go until you can barely complete the last rep (help from partner) you rest 20 seconds, go again, rest 20 seconds and finish with last round. usually falls into the 8/3/2 range.

 

[angang]

using the chest as example, where would you rest? at arms extended or down on your chest?

 

[cwick0]

on chest...you rest at the bottom, your preference of touching or not. I dont touch. I do a single heavy set (higher than my working set for the day) of 3 reps, pausing at the bottom for 1 second.
For instance: if i do 3 sets of 10 at 315, then i prefer to do rest pauses with 365, for a minimum of 3, if i can do more GREAT.

 

[bignate73]

what are you guys talking about? you rest by racking the weight. then go again. if you guys are talking about static holds those are another story.

 

[Dieharder]

rest pausing is actually racking the weight

 

[Sub-Zero]

lol so many mixed messages.


i thought it was what cwick was talking about, but ill listen to bignate i guess
cause he has the word big in his name

 

[he-man]

you dont actually rest the weight on yourself. its more like 3 quick sets with only like 20 sec rest in between sets. did the dc program a while back and loved it. helped push me through some plateau's.

 

[Dave949]

what are you guys talking about? you rest by racking the weight. then go again. if you guys are talking about static holds those are another story.

Ditto !!! I think you guys are mistakening rest pause for something else.

On the last set of a given bodypart when you reach failure you put the bar or dumbells DOWN (aka, rack the weight), rest for 10 - 20 seconds or whatever amount of seconds you choose, grab the bar or dumbell and do as many reps as you can. You repeat these mini sets about 3 times. You will not get many reps out, maybe 4, 3 or 2 and even 1. It adds a tremendous amount of intensity to the bodypart being worked. It is not for the faint of heart. Rest pause rocks.

 

[WalkingBeast]

A few different opinions on here of what "rest pause" actually is. Ive done similiar techniques before, where I reracked the weight and went at it again in a few seconds to get some extra reps. This is the version of "rest pause" I read about. It seems like a great technique, especially when you dont have spotters available. Ive used it on the smith machine doing incline presses, when I couldnt get a spot for the movement. It could be dangerous on the freeweight pressing movements without a spot, and if I had a spot available Id just go to failure. You could pause the weight on your chest too, but I wouldnt consider that much of a rest! haha

 

[Sub-Zero]

Ditto !!! I think you guys are mistakening rest pause for something else.

On the last set of a given bodypart when you reach failure you put the bar or dumbells DOWN (aka, rack the weight), rest for 10 - 20 seconds or whatever amount of seconds you choose, grab the bar or dumbell and do as many reps as you can. You repeat these mini sets about 3 times. You will not get many reps out, maybe 4, 3 or 2 and even 1. It adds a tremendous amount of intensity to the bodypart being worked. It is not for the faint of heart. Rest pause rocks.

so basically my entire workout consists of rest pauses?

jk i rest more about 30 seconds to a minute between sets but i guess thats still too short

 

[BOOEY]

Yeah, I was asking about racking the weight and then attacking it again 10-20 sec later for some extra reps.

Now, I did these the other day with BB curls after every set (Killer!) for 4 sets total, you think thats overkill?

 

[InTraining]

I did my set of BB curls today DC style( 3 RP mini sets) and whoa these are awesome!! I got 14-15 reps RP and the bis are still pumped and jello-like 2 hours after the workout

 

[BOOEY]

Yeah, I can't believe I just found out about this technique a week ago. It's tempting to do it for every set ... pump/pain is amazing.

 

[cwick0]

i dont rack the weight when i do my rest pauses, do a set of 3 with a one second pause at the bottom of each rep.

 

[Tom Treutlein]

I love rest-pausing.