mihou
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Nombre de messages : 8092
Localisation : Washington D.C.
Date d'inscription : 28/05/2005
 | | Rest-Pause Training Re-visited | |
Rest-Pause Training Re-visited
by Mike Mahler
Rest-pause training will separate the serious lifter from the
pseudo lifter in no time, as you don't have time to mess around
between each set. In addition, this form of training is super
intense and requires your full attention.
Bodybuilders during Arnold's competition days used to do
rest-pause training from time to time, to get bigger and harder
physiques. Mike Mentzer had incredible results with rest-pause
training and found it to be an effective way to blast through
training plateaus.  Unlike a standard powerlifting routine where you do low reps
(1-3 reps) for several sets with long rest periods (3-5 minutes),
rest-pause training requires you to take 10-15 second breaks
between each set. You're basically taking a short break between
each rep in order to use the maximum amount of weight. Since the
breaks are short and the weights are heavy, hypertrophy will follow
like a charm.
As effective as rest pause training is, it can also be extremely
difficult to break into. After all, most people will have trouble
taking their one-rep max on the bench press and doing it every
10-15 seconds for 5-6 sets. Chances are they won't get past the
second set and will most likely be lucky if they even get that far.
Luckily, I recently came up with a way to combine a training
approach that I learned from Coach Ethan Reeve of Wakeforest
University with rest-pause training to make it much more user
friendly.
What you do initially to prepare yourself for modified
rest-pause training is to take your three rep max and do ten
singles with that weight. Instead of taking only 10-15 seconds
between each set, take one-minute breaks between each set.
For most people, this won't be too difficult and that, of
course, is the point. I want you to build a pattern of success with
a few relatively easy training sessions to prepare you for the
brutal rest pause training sessions to follow. Once you can
complete all ten singles with one minute breaks, decrease the
breaks to 45 seconds between each set. Keep the weight the same.
Once you can complete all ten sets at 45 seconds, go down to 30
seconds. Once you can do that, go to 15 seconds (even though you're
only resting 15 seconds, you'll still rack the weight in-between).
At 15 seconds you'll definitely understand how rest-pause
training works and you'll love how hard and pumped up your muscles
feel after doing several sets. It's much more satisfying then the
bloated, soft feel of doing lots of reps with a relatively light
weight. If your body-fat is low enough, your veins should look like
they're going to explode.
Once you've completed ten sets with 15 second breaks, increase
the weight by 10 pounds and go back to one minute breaks between
sets. Work your way down the rest pause ladder again until you're
back to 15-second breaks. At that point, increase the weight again
by another 10 pounds.
After using this method for only ten days, I added 10 pounds to
my best overhead press. Before rest-pause training, I had been
stuck at a frustrating plateau for months. In addition to the
strength increase, I got several comments from friends and family
that my shoulders and arms looked much bigger. I was elated to say
the least.  The author applies the benefits of rest-pause
training to lifting an 88 pound kettlebell.
Another benefit to rest pause training is that it gives the CNS
(central nervous system) a tremendous boost that's better then any
caffeine rush that I've ever experienced. I literally felt
invincible and wanted to take the world on after each workout.
At this point you're probably wondering how you could
incorporate rest pause training into your program. I never thought
you'd ask!
Monday and Friday: Chest, Back, and Biceps
Wednesday and Saturday: Legs and Shoulders
Monday/Friday
Bottom position medium-grip bench presses: 10x1
Note: Do these inside of a power rack. Set the pins as low as
possible—making allotments for the width of your
chest—and begin the lift from the down position.
Bent-over barbell rows: 10x1
One arm dumbbell curls: 10x1
Wednesday/Saturday
Bottom position squats: 10x1
Note: Do these in a power rack. Put the pins down low and begin the
squat from the down position.
Stiff legged deadlifts: 10x1
Standing military presses 10x1
Standing calf raises: 10x1
Rack the weight each time and take one to two minute breaks in
between each exercise. Each workout should be pretty brief; not
more then 45 minutes, at least in the beginning. As you get better
and the rest periods get shorter, you'll take much less time to
complete each workout.
As you can see, this is a very simple program and it's meant to
be that way! Rest-pause training isn't easy and takes everything
that you have. Also, you may have noticed that I haven't added any
specific triceps exercises. You'll get all you need with the
bottom-position bench presses and the military presses, so leave
the triceps-isolation exercises out for five weeks. Regarding abs,
feel free to do a few sets of weighted sit-ups, side bends, or
windmills after each workout.
I challenge you to give this program a try for five weeks and
discover for yourself what the old-time strongmen have known for
years: the path to a strong and hard body is paved with heavy,
low-rep training! | |
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