Rest-Pause Training For Growth And Strength!

        Finding the most effective way to achieve growth and strength can have its limitations. That is why it is always good to use a variety of training techniques. In this case, we will discuss rest-pause sets and how to use them. Rest-pause training involves manipulating your sets so you trick the target muscle into going beyond failure with a weight that you can handle for a few repetitions. The rest periods help the muscles replenish energy in order to get a few more reps. Another good aspect about this type of training is it's versatility. This is also a good technique to use if you normally train alone and do not have that spotter helping you out.

   
     This type of training can be performed in two ways. First, you can complete reps till you hit failure, rest 10-15 seconds, then continue the set until hitting failure once again. Doing this for 2-3 more sets can result in a significant increase in muscle size. Second, you can also use this method of training for increasing strength. To perform it in this fashion, choose a weight that will allow you to get 3-5 reps. Then re-rack the weight, rest for 15 seconds and continue until you get an additional 2-3 reps. Repeat this for 2-3 sets to increase your overall strength and power.
   
     You can use this technique with almost any exercise. The certain exercises that you will benefit more with this technique would be the bench press, deadlift, and squats. You can employ this technique with machines as well. Machines would work well since they provide more safety and security if you are training alone.

     

     Let's take the bench press for example. If you 1 rep max is 220, you would use a total of 200 pounds to achieve 3-5 reps. Once you complete 3-5 reps, rack the weight on the safety hook and rest for 10-15 seconds. Grab the weight once again and complete 2-3 more reps. This cycle can be completed as many times you feel is needed. By doing this a few times a week, you will be able to increase your 1 rep max.

 
      Results will not happen overnight, but if you stick with it, you will see a significant improvement from when you first started. Couple this with a high caloric, well-balanced diet and I guarantee you will build bigger muscle and overall strength. Stay tuned for more training tips and programs!