• FreeTrainers.com Forums
• Experienced Exercise
• Super Rest Pause

Group: Experienced Exercise

Super Rest Pause

bb1fit Posts: 11,105 Joined: 2001/06/30	2005/11/16, 11:53 AM Rest/pause is an excellent training method. It works well when you have maxed out for instance, to keep hitting the muscle with a load it does not know is light. The program you outlined would actually be very hard to do. I think rest pause is utilized well in this manner...use a sufficiently heavy weight. Say your goal is 12 reps....Upon failure, for instance at 8 reps, keep your hands on the bar, rest for 10 seconds or so, just long enough where you feel like you can hit another rep, and bang out another rep. The key, however, is to rest as shortly as is possible. Rest again just long enough to do another, and so on till you hit 12 reps. This can be especially brutal for instance on squats. -------------- If you don't stand for something, you will fall for anything....
David1201086 Posts: 253 Joined: 2004/06/15	2005/11/13, 03:05 PM Anyone tried this or heard of it? I was reading about it on Bodybuilding.com Just wondering if its any good? An Example Of Super Rest-Pause Using The Barbell Curl: Grab a barbell that is 75 pounds (or whatever weight is 75% of your 10-rep max weight). Do one strict rep. Rest for one second. Do two reps. Rest for two seconds. Do three reps. Rest for three seconds. Do four reps. Rest for four seconds. Do five reps. Rest for five seconds. Do six reps. Rest for six seconds. Do seven reps. Rest for seven seconds. Do eight reps. Rest for eight seconds. Do nine reps. Rest for nine seconds. Do ten reps. Done!
dendys Posts: 139 Joined: 2005/10/24	2005/11/13, 03:31 PM No, but it sounds intense. Tell us how it goes.
gangstershoes Posts: 641 Joined: 2005/05/27	2005/11/14, 12:50 PM I've gotten good results with this training to bust through my plateaus. Just don't do it all the time. Workout for a month like this and then flip to a more typical lifting schedule and then flip back.
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/11/16, 03:28 PM usually when I did rest pause....I'd use the 75% -80% whatever.....and do as many reps as I can....rest...get a few more...till I hit my "target reps"...depending on how heavy it was depended on how long I rested. I don't really think thats rest pause....cause 75% of your max....few can do that 10 times...that would be 255 for me...and after 10 sets? I can see this reversed....maybe more so...than the way you have it lol. But hay give it a try -------------- Friends don't let friends squat high... People don't reach thier true potental, only those who seek it.
wrestler125 Posts: 4,619 Joined: 2004/01/27	2005/11/16, 04:25 PM I dont think an 8 second rest is a rest at all. I dont think its near enough to get another 8 reps at a weight that is near your 1rm. Thats 55 total reps. I don't see the benefit of doing 55 reps of anything if hypertrophy is your goal. I have always heard of rest pause as bb1 and andrew described it. An example would be 20 rep breathing squats. Take a 10rm, and without racking it at all, do 20 reps, resting as long as necessary to get your reps done. Its a brutal form of training that can trigger an incredible growth hormone response, as well as put significant stress on a muscle. It is an intensity technique that should be used carefully and intelligently, and I would advise against doing the majority of your training this way. -------------- The Edge... there is no honest way to explain it because the only people who really know where it is are the ones who have gone over. ~~~Hunter S. Thompson If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
gangstershoes Posts: 641 Joined: 2005/05/27	2005/11/17, 03:32 PM this setup works for me, it just takes you a while to figure out what weight you can get to 10 reps for. 75% of a 10 rep set weight is pretty close, but not always perfect. good luck.
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/11/17, 06:28 PM YEs I always picke da weight I know I couldn't do for "X" reps......lets use 75%. That would mean me doing 255 for bench. Lets say I want 3 sets of 10....for hypertrophy. So i shoot for 10......but i may only get 5.....so i rest 15secs.....do 3 more....rest 15secs do 2 more......theres my 1st set.....i rest 1 min......try again So my log would be like this 1st 255 5/3/2 2nd 255 3/3/2/1/1 3rd 255 2/2/2/1/1/1/1 Thats what i concider rest pause........Yours is like a Burn out set more or less. I think yours Is just a lil too much.... -------------- Friends don't let friends squat high... People don't reach thier true potental, only those who seek it.
gangstershoes Posts: 641 Joined: 2005/05/27	2005/11/18, 10:32 AM It really boils down to what works for you to break through plateaus.