rest pause

[ZGzaZ]

can someone explain to me please? The way I thought of it was do your set till failure, rack the weight, wait 10 seconds, do a few more reps...etc...

 

[Fatty4You]

I think thats it, just as you said.

-Fatty

 

[ZGzaZ]

does it go to complete failure then?

ex: Flat Bench
10 reps (failure)
rest 10 seconds....
4 reps (failure)
rest 10 seconds...
2 reps (failure)
rest 10 seconds
1 rep (failure)

or is it a set amount, like 10 reps, rest...3 reps...rest....1 rep?

 

[he-man]

you got it right - no set reps. I do 3 sets each to failure with same weight and about 15 deep breaths between each -

ex - flat bench

warm -up's
135 x 12
225 x 10

working set
335 x 6 (failure)
15 deep breaths
335 x 4 (failure)
15 deep breaths
335 x 2 (failure)

check out the DC training sticky on this forum - got great info in it. been using it for about a month and a half and my lifts are going up like crazy as well as bw!

 

[louden_swain]

good stuff to use. . . .ups the intensity!

 

[ZGzaZ]

so is rest-pause only effective when youre doin 1 working set? What if someone was doing say the 5x5, would anyone recommend doing it maybe only on the last or first set? Or not use with the 5x5 at all? Or perhaps, maybe only the secondary exercises, which are 8-10 reps each of 2 sets?

 

[louden_swain]

so is rest-pause only effective when youre doin 1 working set? What if someone was doing say the 5x5, would anyone recommend doing it maybe only on the last or first set? Or not use with the 5x5 at all? Or perhaps, maybe only the secondary exercises, which are 8-10 reps each of 2 sets?

It is not meant for the 5 x 5 routine. That defeats the purpose. On the 5 x 5 program you are supposed to use weights that you can get for 5 reps at a fixed weight. the RP technique is when you want to push far beyond failure.

 

[TheOak84]

on bench press, there are two ways to do rest pause..

the way you explained, or, just lower the weight to your chest, rest it for 2 seconds (rest the weight, but stay stiff and tense)
then, shoot the weight up...

thats what me a my partners do for rest pause

 

[BlkWS6]

Yeah Louden is right, I would stay away from RP for the 5x5. I believe that Needsize goes to failure on the 2 sets of 8-10 but I dont think he rest pauses any of those either.

 

[he-man]

on bench press, there are two ways to do rest pause..

the way you explained, or, just lower the weight to your chest, rest it for 2 seconds (rest the weight, but stay stiff and tense)
then, shoot the weight up...

thats what me a my partners do for rest pause

thought that was called static holds - am i wrong?

 

[TheOak84]

thought that was called static holds - am i wrong?

i jsut know from the weider princepal that a rest pause is what i explained.. there are prolly many ways to describe it.. but even in Power lifting competitions, thats what a rest pause is..

 

[louden_swain]

This will clear a couple of things up:

REST PAUSE

Lets say that you are performing incline presses and you are able to get 9 reps. . . .you rack the weight for 10 seconds. . . . after 10 seconds you unrack the weight and force out an additional 2 or 3 reps.

STATIC HOLDS (using incline presses as examples)

This is where you hold the bar (not in a locked out position) for as much as 15 to 30 seconds. You are resisting gravity with every thing you've got. You can perform these at the bottom (2 inches above your chest), middle, or 3/4 of the way before your lockout. It teaches you control.

 

[TheOak84]

but louden, there are 2 ways to do rest pause.. not just one...

both are prolly the same and just as effective and provide the same benefits

 

[he-man]

thanks

 

[louden_swain]

but louden, there are 2 ways to do rest pause.. not just one...

both are prolly the same and just as effective and provide the same benefits

Full pause = where you hold the weight at the bottom until the press command is given or for additional seconds. A full pause is used to demonstrate that the lifter has 100 percent control of the weight.

Rest pause = rack the weight, then force out more at 10 seconds.

 

[TheOak84]

well, then when i get to failure, i do a FULL pause for 1-2 reps

ill try the other one soon..

 

[ZGzaZ]

It is not meant for the 5 x 5 routine. That defeats the purpose. On the 5 x 5 program you are supposed to use weights that you can get for 5 reps at a fixed weight. the RP technique is when you want to push far beyond failure.

I know its not for the 5x5 routine, thats what I was saying...and thats why i asked if it would only be used if you were doing just 1 working set.

 

[louden_swain]

I know its not for the 5x5 routine, thats what I was saying...and thats why i asked if it would only be used if you were doing just 1 working set.

Yes. I use it for only one set per muscle group.