When lifting weights the aim is to overload the muscle and create muscular stress through load and intensity.
Rest pauses are a great way of adding more intensity into your sets within a short space of time.
Rest pauses are nothing new and have been adopted by lifters for years, the philosophy is simple: lift to near/partial failure, rest a few seconds and then squeeze a couple more reps outs.
There are 2 ways to apply rest pauses depending on what you’re training for:
Rest Pause for Hypertrophy (growth):
Perform your normal set for 8-12 sets with a lowering phases of 3 seconds and a lift of 2 seconds..Once you reach the end, rest for 10-15 seconds and then go again. You can repeat this as much as you like but twice is enough. We recommend only using this for one set on each exercise and choosing the compound exercises such as the bench press, row or squat etc
Rest Pause for Strength:
This is a great, condensed way of performing more volume of high load reps in a short period of time.
Pick an exercise and set the weight at 90-95% of 1 rep max. Perform 1 rep, rest for 30 seconds and repeat up to 10 times.
We wouldn’t recommend this as a long term strength strategy but it’s a great way of mixing up traditional strength training approaches.