Rest-Pause Technique

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davidjr74

0
I tried the rest-pause technique today because my Bench hasn't wen't up in a while and I read this was a great technique for boosting it. I am just going to post what I did to see if I did the technique correctly.

Set 1- 45 Pounds, 12 reps (warmup)
Set 2- 110 Pounds, 6 reps (84.6% of my max, my max is 130)

After the 6 reps my spotter racked the weights and I counted down 10mississippi seconds before the next set.

Set 3- 110 pounds, 3 reps (till failure, almost had 4)

After the 3 reps until failure my spotter racked the weights and I counted down 10 mississippi seconds before the final set

Set 4- 110 pounds, 1 rep .

So did I do it right? Anything else I should know about this technique? Anyone else ever tried this before?
 
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good stuff. There are many ways to make your workout more interesting and this is one of them.

While it may not be the best way to build strength, its good to shock your muscles and do somthing diffrent every few weeks.
 
R.Lewis said:
good stuff. There are many ways to make your workout more interesting and this is one of them.

While it may not be the best way to build strength, its good to shock your muscles and do somthing diffrent every few weeks.
Click to expand...

Shock you say? good, i haven't increased my bench in like 4 monthes or so. I think i will use this for 4-6 or so weeks.

you changed your name?
is R.Lewis your name or do you like Ray Lewis the guy on the Ravens football team?
 
jmanjman47 said:
I tried the rest-pause technique today because my Bench hasn't wen't up in a while and I read this was a great technique for boosting it. I am just going to post what I did to see if I did the technique correctly.

Set 1- 45 Pounds, 12 reps (warmup)
Set 2- 110 Pounds, 6 reps (84.6% of my max, my max is 130)

After the 6 reps my spotter racked the weights and I counted down 10mississippi seconds before the next set.

Set 3- 110 pounds, 3 reps (till failure, almost had 4)

After the 3 reps until failure my spotter racked the weights and I counted down 10 mississippi seconds before the final set

Set 4- 110 pounds, 1 rep .

So did I do it right? Anything else I should know about this technique? Anyone else ever tried this before?
Click to expand...

Are you changing the angles of your BP's? Set/rep schemes? Rest/pause/cluster training is an advanced technique IMO and i wouldn't hit failure too often when using it.
 
There are lots of different ways to do this. You could stop between each rep and take 3 deep breaths. Another way I have used is to pick a weight you can do about 12 reps with on the first set, rest 30 seconds and reduce the weight after the first set by 10-20% so you can get 12-15 reps on the second set and then go back to the original weight for the 3rd set after another 30 second rest for as many reps as you can do (around 6-8).
 
this was in a mag yrs ago and worked alright for me

1 Rep to Grow
• Do 10 x 1 starting with 90secs rest and decrease 15secs to 15secs rest and then do 10, 5, 0…use a wt you can do 3 – 4 times by yourself…can use on any exercise for any muscle group…do not train no more than 3 muscle groups at one time using this method…follow with 3 x 8 – 15 of same exercise but with a “variety”…finish with 3 x 10 – 15 of another exercise but different to first exercise. Also make it a different exercise each session e.g. OH Press, Machine Press, Laterals or Bent Raise or Front Raise etc…allow for 5 – 7 days rest between bodypart sessions…if you get stuck at one weight, try for another week and continue… if you can’t do all 10 sets, stay with the same rest the next workout. If you still can’t get it continue anyway with reduced rest. Only repeat 2 workouts maximum. This will extend your program to 10 weeks…do 1 set to failure on last week with the weight you started with
 
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