REST-PAUSE TRAINING FOR INCREASED STRENGTH
It is widely accepted that training with heavy weights for a low number of repetitions per set (1-6 reps) will promote increases in strength, while lifting lighter weights for a higher number of reps (15+) will improve endurance. And using a moderate resistance for 6-12 reps will give gains in muscle size (hypertrophy).
Unfortunately, many people who want to increase strength or muscle size simply choose one of these rep ranges and use it over and over again for many years gradually increasing the weight as they get stronger. They will move close to their goals but progress will be slow and will taper off as they reach a training plateau.
Rest-pause training can quickly kick your strength up a gear…
WHAT IS REST-PAUSE TRAINING?
Rest-pause training involves lifting your “one rep max” then pausing for 10 to 15 seconds before lifting again. Wait another 15 seconds and perform the next repetition.
When you can’t lift the weight any more with proper form, you can either drop the weight by about 10% and continue, or stop for a couple of minutes and then do another set at the same resistance. I find about three sets works well for me, but some people perform as many as 6 sets.
WHAT IS “ONE-REP-MAX”?
One rep max (1RM) is the maximum weight that you can lift with proper form for only one repetition. If you can lift the weight twice without a rest in between, then the weight is too light.
As with any exercise, it is important to emphasize that PROPER FORM should be used. In fact, because the weight you’re lifting is very heavy with this method, correct form is even more essential for preventing injury.
THE BENEFITS OF REST-PAUSE TRAINING
During the short break between reps, much of your strength returns allowing you to lift the weight again, whereas you wouldn’t be able to repeat the lift without the break. This means that overall, you may have performed the same total number of reps as you normally would, but you’ve used a much higher weight, and using a higher weight results in strength gains.
If you’ve found that on a particular exercise, you’ve got stuck on a plateau, not being able to increase the resistance any more, rest-pause training is a great way to blast through it. When you go back to training at a moderate rep range where muscle size is the goal, you’ll find that the extra strength you’ve gained allows you to lift heavier weights in this rep range too – and lifting heavier weights in this training rep range means your muscles will keep growing.
PERIODISATION
Like any type of training, the rest-pause technique should not be used constantly. Like any training technique, it is more effective if you perform it for a period of a few weeks before changing to a different rep/weight range. That way you’ll keep your body under new a stimulus and therefore continue to see results.
Many training techniques are performed for a period of about six to eight weeks before changing to another technique. However, because rest-pause training is very intense, many people find it better to keep the period as short as four weeks to prevent overtraining.
