Rest Pause

Rest Pause is a workout created around the 1970's and not many people use it now of days. I have been reading up on it and it looks very intriguing. Has anyone actually used this method yo promote muscle gains?

The concept of Rest Pause is to lift a heavy weight that you can maybe do 6-8 times, and turn it into 14-15 reps. For example:

single arm preachers
40 pounds 6 times (typically)

Rest Pause:
40 pounds - 6 times
switch arms - 6times
immediately go back to the other arm - to failure
Switch arms - to failure
immediately go back to your other arm - to failure
switch arms - to failure

Please voice your opinion. I am interested in what everyone thinks about this training technique and wonder if anyone has used it and seen results.

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Permalink Reply by Matt Reile on April 5, 2010 at 8:42am

Adam...I started using Rest Pause last week. It was a great change of pace from my usual workouts. I pushed heavier weight than I have in a really long time and felt a massive pump and loads of energy during the workouts.

Every body part was sore for at least 2-3 days after...my legs are still sore.

Give it a try...I am enjoying it!

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Permalink Reply by Roger on April 6, 2010 at 7:29pm

This routine was popular many years ago. It is effective for a quick change of routines and to help get over a sticking point but is hard to stay with for very long.

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Permalink Reply by Ben Whitney on April 7, 2010 at 5:28pm

Sometimes I will do Rest-Pause on bench presses. I've read that taking around 15 seconds of rest before knocking out the last couple reps is the best way to do it. I agree with Roger that you dont want to do it too often or you may become over trained.

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Permalink Reply by Jason C Powell on April 12, 2010 at 6:58pm

It's not a bad method to add to your regimen...you know how we fitness people are...we forget more than we know about solid ideals on becoming better and move on to the next best thing!

this method parallels many other ones...but it's good, Adam...stick with it in a varied way in your routines!