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2006/06/21, 07:45 PM
I have been utilizing the Rest-Pause training for many of my exercises for the past year. After about 8-12 weeks I'll either break for a week or do typical 4-6 reps sets for a few weeks instead of the rest-pause.
The excercises I do this with are as follows...
Power Cleans 170lbs 20sec between 10 reps
High Pulls 205lbs 15sec between 10 reps
Bent Rows 215lbs 15sec between 10 reps
Deadlift 315lbs 30sec between 10 reps
I have gained in all four lifts, however the Power Clean is much further behind than the other three.
I was just curious if the Power Clean seems light, if so maybe my technique is bad.
Also, does anyone else has experience with Rest-Pause and their opinions?
I'm 38 and currently weigh 180.
Thanks.
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2006/06/22, 12:51 AM
First off...
WHY WOULD YOU EVER USE REST-PAUSE WITH OLYMPIC LIFTS?!
Second off...
Rest-Pause is an intensity technique, not a powerlifting technique. You're in the wrong forum.
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Iron and chalk.
Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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2006/06/22, 08:06 PM
Sorry, my post above.
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2006/06/23, 05:00 PM
I'm not yelling about posting in the wrong forum. I was just pointing out that you shouldnt look to build a significant amount of strength with rest-pause.
As for rest-pause with olympic lifts, you shouldn't go over reps of 4 with most oly lifts, even at light weight. They are highly technical lifts, and your focus should be on speed. How you expect to generate a high rate of force development while at the end of a rest-pause set is beyond me.
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Iron and chalk.
Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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2006/06/23, 09:41 PM
"As for rest-pause with olympic lifts, you shouldn't go over reps of 4 with most oly lifts, even at light weight. They are highly technical lifts, and your focus should be on speed. How you expect to generate a high rate of force development while at the end of a rest-pause set is beyond me. "
Please keep in mind that I'm only doing Power Cleans, it isn't really an Olympic lift, just a partial. If you are suggesting reps for 4 with no rest between, why would reps for higher weight with a longer rest be different in regard to generating a high rate of force?
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2006/06/24, 12:17 AM
Its an explosive olympic variation lift. Even more explosive than a full clean.
The answer to your second question is simple. I'm not suggesting rep of 4 with no rest between. You need to let your CNS recover properly and avoid fatigue when doing oly lifts. Rest-pause is an intensity technique, designed for inducing hypertrophy through accumulated fatigue. Its a bad idea to combine the two. But do what you want, and tell me how you end up in 6 months.
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Iron and chalk.
Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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2006/06/24, 04:53 AM
out of curiousity why are you doing high pulls?
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2006/06/24, 11:50 AM
... also a valid question.
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Iron and chalk.
Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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2006/06/24, 08:28 PM
"out of curiousity why are you doing high pulls? "
They have been an excellent back exercise for me. I have made gains from 165lbs to 205lbs in less than a year.
It's a solid exercise that I can use heavy weights on.
Plus, I like to do them.
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2006/06/24, 09:13 PM
Are you looking to gain mass, or be an OLY lifter? I never recommend high pulls except to myself, and that is only because I can't catch my cleans or snatches because of my hand. But if there what you like then...
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Iron and chalk.
Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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2006/06/24, 09:32 PM
I'm looking to gain strength. But I'm having problems doing that without gaining weight.
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2006/06/24, 10:41 PM
Well then why are you doing rest-pause, and why did you say you should have posted in the bb'ing forum. Like I said originally, rest-pause is not a strength technique.
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Iron and chalk.
Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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2006/06/24, 11:18 PM
I'm doing rest-pause to gain functional strength. I said I didn't know which forum to post this in. I'll post this in the BB forum and you can rid yourself of the issue.
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2006/06/24, 11:38 PM
Spectre you have to have thick skin ....wrestler gives good advice but he wont sugar coat it for you...everything he said is right on...
I would choose a different exercise instead of high pulls....I'd go with pull ups, chin ups, etc...over it....if you're doing it for back strength....
I like negatives, 1-2 rep sets (with high load)and long rest periods for increased strength(this is what i prefer most)......you can also try more volume approach with 3-10 sets of reps of 1-3.....with somewhat lighter load....ie try doing singles with 3 rep max like 5-10 singles with 1-5 min rest....
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2006/06/24, 11:42 PM
rest-pause for functional strength?
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2006/06/25, 07:56 PM
Above null is me
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2006/06/25, 10:53 PM
ha ha ha ha...
OMG
ha ha ha...
So then you carry shingles to muscular failure?
I'll tell you what... You do what you want since you don't want our advice, I'll do what works for "real world athletes".
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Iron and chalk.
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Quoting from bisleri:
I have heard that working chest and tricep on the same day leads to size reduction of the arms. Is it true.
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2006/06/26, 05:10 AM
Spectre what you described is more a matter of conditioning....ie cardiovascular aspects rather than strength training...
also what u think functional training is or isn't I can guarantee that increasing your squat, deadlift, etc will make your job building houses a whole lot easier...
to become stronger at real world activities it's not necessarily to do them in the gym because there's a large carryover from gym to real world as long as you pick good exercises...
pretty funny quote...
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2006/06/26, 02:30 PM
I have done the construction work you have described cuz I've been doin that stuff my whole life. It is a heck of a workout, but I agree with Menace on this one: there is a great carryover from squatting, deadlifting to the real world.
In contrast to what some others may think, there was nothing wrong with asking about the rest-pause technique in this forum. This forum is not only powerlifting it's also strength training. Your strength can (and obviously has) benefit(ted) from Rest-Pause training. It may not be the MOST efficient or BEST way to increase a particular lift, and I probably wouldn't do power cleans with it, but you ARE getting stronger, so who cares what everyone else says? You're getting gains, so more power to ya. Personally, I've never experimented with it, but this kind of training sounds pretty decent to me. I wouldn't hesitate to do it for a week or two to change up a bit.
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2006/06/26, 08:32 PM
menace3000 and arondaballer,
Thanks for the replies. They make sense.
I do squat twice a week, just not as heavy as I DL but I'm working on it.
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2006/07/03, 06:42 PM
why would a bodybuilder wanna do a clean for?
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Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
People don't reach thier true potental, only those who seek it.
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2006/07/03, 11:11 PM
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Quoting from bigandrew:
why would a bodybuilder wanna do a clean for?
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Some internet coaches have been toting it as one of the "top mass builders".
Keep in mind that these are the same lists that exclude squat and dl.
In all seriousness, the clean should almost never be done for high reps (almost), never to failure, and should be an explosive move never taking more than a second to completition. How they hope to achieve enough TUT for hypertophy is beyond me. I wonder if these coaches realize that oly lifters do seperate programs for moving up in weight.
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Iron and chalk.
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Quoting from bisleri:
I have heard that working chest and tricep on the same day leads to size reduction of the arms. Is it true.
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