My Version of Rest Pause Training (Good way to change it up)

(William B Fenton) #1

Anyone ever try Rest Pause Training?

Basic Outline

  1. Choose weight that is about 90% (give or take 5%) of your one rep max
  2. Perform 1 Rep in Perfect Form
  3. Rest 30 - 40 seconds
  4. Repeat 6 - 10 Times (and that is a set)

I find it nice because it allows me to increase my Sarcoplasmic Hypertrophy / Myofibrillar Hypertrophy simultaneously (well to be honest they both always occur simultatneously, but I find this balancing) and seems to overcome some of the weakness I experience in mid rep ranges while in Ketosis

Considering that steps 1-4 constitute a set, I would suggest trying a “Grease the Groove” type technique in between sets to allow more overall tension (I find it effective despite it usually being used for Low Range Repetition.

Not gonna lie… this hurts… a lot