REST PAUSE TRAINING: WHAT IS IT?
Rest Pause Training : What Is It and How to Apply It in Your Training?
Rest Pause Training
This is an advanced high-intensity training technique that has gained popularity among bodybuilders and athletes focused on strength and muscle mass development.
This technique involves performing a set of repetitions until failure or close to it. Then taking a brief rest of 10 to 15 seconds and continuing with more repetitions until reaching failure again. This allows for introducing more work volume or even performing an additional set without needing a complete rest.
Application of Rest Pause in Training:
To effectively apply rest pause in your training routine, you should first select an exercise and a weight that allows you to perform approximately 6 to 10 repetitions before reaching muscular failure.
Once you reach failure or feel close to it, pause and rest for 10 to 15 seconds. Then, continue with more repetitions until you reach muscular failure again. You can repeat this process one or two more times, depending on your fitness level and training goals.
When doing repetitions to failure after the rest pause break, it’s generally recommended to use the same weight you started the set with. The goal is to fatigue the muscle to the point of muscular failure with that specific weight to maximize growth stimulus. However, if you feel that the weight is too heavy and compromises your technique, consider slightly reducing the weight in the additional repetitions. The key is to find a balance that challenges the muscle without compromising safety or exercise effectiveness.
Application Frequency
Rest pause is an intense technique not recommended for every training session. It’s more suitable for high-intensity workouts or breaking plateaus in progress. It can be applied once a week on a specific exercise or every two weeks, depending on how you integrate it into your training schedule.
Rest Pause: Backed by Science
Studies have shown that rest pause can be effective in increasing strength and muscle hypertrophy. By reaching muscular failure and then continuing with more repetitions after a brief rest, there’s increased recruitment of muscle fibers and an additional stimulus for muscle growth. However, it’s important to use this technique cautiously and not overuse it to avoid overtraining and potential injuries.
Benefits and Precautions:
Rest pause is a valuable tool to add variety and challenge to your training, as well as overcoming plateaus in your progress. In addition to increasing strength and muscle mass, it can also improve muscular endurance and the ability to work at high intensities. However, maintaining good technique throughout the exercise is crucial, and avoiding pushing the body too hard as the risk of injury increases when training to the limit.
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