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Rest pause training has been around for many years in different forms and can be split into two different ways of using rest pause training during a workout. The first of these methods is specifically for building muscle and hypertrophy while the second is specifically to increase strength.
When the objective is to gain muscle then you need to do whatever you can in order to recruit the maximum amount of muscle fibers. Using the following rest pause method you will be able to call on every last muscle fiber in the targeted body-part you are working on.
First complete a set of between 6 to 10 reps and then take a 15 second break while you rest breathing deeply. You then lift the same weight for another 2 or 3 reps in order to go past the point of failure. It is not recommended that you do this with every body part in one workout as you will over-train.
When training with rest pause specifically to increase your strength then you obviously need to use the heaviest weights that you can. The most effective way to establish what the maximum weight that you can lift is by calculating your 1RM or your maximum weight that you can lift for one rep.
Try our free 1RM calculator, which explains exactly how you can establish what your 1RM is. The reason why this is important when training for strength is that when doing rest pause training for the increase in strength you need to select a weight that is between 85% and 95% of your 1RM.
You then perform one rep and then rest for 30-45 seconds and then repeat between 6 to 10 times. If this type of training is done on a weekly basis to each body-part you will soon be able to break through any training plateau that you might be dealing with.
Working with a weight of greater than 85% of your 1RM quickly allows you and your muscles to become accustomed to working with a heavier weight. If this rest pause training is done on a cycle you will always be able to avoid slipping into a training plateau.
Rest pause training is perfect for most bodybuilders wanting to increase muscle mass and strength because you are training your central nervous system to accommodate heavy weights. The extra volume that you are doing when doing this type of training also leads to incredible strength and mass gains in a relatively short time.
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