The Muscle Couple continuing on with explanations and demonstrations of intensity techniques to take your training to the next level.
Here is an analysis of a very advanced protocol designed to take muscle fibers to their maximum limit each and every set.
REST PAUSE TRAINING is when you lift 8-12 reps of a given % of your maximum weight, rack the weight take 10-15 deep breathing reps and lift again for a specific amount of reps and then rack the weight with same breathing protocol and do it again with another specific amount of reps. Doing this as one set 3-4x for a given bodypart will destroy your muscle fibers.
REST PAUSE TRAINING supported by the proper nutrition and rest will GUARANTEE HYPERTROPHY.
We can take an average trainee and in 4 months put 25 pounds of skeletal mass on them utilizing REST PAUSE techniques.
Here is a video of Jay performing a REST PAUSE set with a Leg Press Machine.
Notice how brutal and difficult the last set is after the 4th rep. Now imagine doing 3-4 sets of these for a bodypart in a workout?
Feel free to email us with questions on how to incorporate REST PAUSE TRAINING into your routine.
MIHWCS
5 responses so far ↓
1 inthefad3 // Aug 26, 2009 at 1:27 pm
Interesting.
But I am a little confused. Is what Jay does in the video considered one set (although he does three sets of 10 in rapid succession) and you are supposed to do 3-4 of these? If so, then I am guessing the % should be kinda low, say 50%. Would that be correct?
2 jayckbb // Aug 26, 2009 at 4:23 pm
Hello. Thanks for your question. It’s not always that you must achieve 10 reps per set. The % of rep maximum can be any number that you choose. The reps per set can also be any number upon achieving positive failure. The video does indeed show one “Rest Pause Set”. 3-4 sets like this per bodypart will decimate the muscle fibers at that training session. Good luck and happy training!
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