Interesting article about a different kind of rest-pause. powrerfulator.com/articlearchives/
advancedtechniques/newrestpause
New Rest-Pause
by Bill Smith
Many know rest-pause as a great intensity technique. After reaching contractile failure in a set, you rest a few seconds and go to failure again. Not only will it allow you to do more work with heavy weights, but it will also give you great gains in size and strength. However, we can make rest-pause even more interesting to spark new gains! I’ll share with you some new rest-pause strategies. Try them out and reap the benefits!
- Drop rest-pause
This technique combines the effects of drop sets and rest-pause. Get your 6 RM for the bench press and rep out. Rest for 15 seconds and then get your 8 RM and rep out again. Rest for 15 seconds again and rep out with your 10 RM. You’ll probably do something like 6 reps then 4 reps then 4 reps. If this was a regular drop set, you’ll be able to do less reps or use a less weight to match these reps. If this was regular rest-pause, you won’t do as much reps either. By combining these two techniques, we increased the overall reps of the set without decreasing the weight too much. Hence, we have more intensity and volume in the same set as oppossed to using these two systems independently!
- Add rest-pause, level 1
This is the opposite of the above technique. Nick Nilsson wrote about this technique before, but he calls it add sets and mine works a differently. Start with an 8 RM but DON’T REP OUT (do around 6-7 reps). Rest for 15 seconds and then get your 5 RM and DON’T REP OUT AGAIN (do around 2-3 reps). Rest again for 15 seconds and then get your 3 RM and this time, rep out. You’ll probably do something like 6-2-1. The reason why you shouldn’t rep out on the first two “mini-sets” is because you need extra energy to lift the heavier weights. The advantage of this technique is that it teaches you to lift heavy weights at a highly fatigued state. This is especially in a sport that has requires you to produce a lot of force despite the fatigue accumulated in lower intensity bouts (dunking after running).
- Add rest-pause, level 2
This takes the pain from the previous technique to the next level! This time, do your 8, 5 and 3 RMs ALL TO FAILURE with around 20 seconds rest between mini-sets. You’ll probably do 8-3-1. This can only be done effectively by people who have very quick recovery times.
- Interval rest-pause
This will really separate the men from the babies! It got its concept from HIIT wherein you do a high intensity exercise and rest not by sitting still but by doing low intensity work (100m dash followed by 100m walk). Select a 6 RM and rep out. Now, instead of completely resting, immediately take 20%-50% of that weight and continue the set for 15 seconds. This is your “rest” interval of the set. After 15 seconds, go back to your 6 RM and rep out. Do the rest interval again for 15 seconds and repeat your 6 RM to failure. Make sure you have almost NO REST BETWEEN WEIGHT CHANGES so a spotter is a must. You’ll probably do 6-3-1. This will really get the blood flowing into your muscles and will result in a great pump. It will also teach you to work at high fatigue states. You can still put the pain notch further and combine this with drop rest-pause and add rest-pause!
- Heavy singles rest-pause
This rest-pause technique is great for strength gains. A typical set may last for several minutes depending on the weight you use and your recovery capacity. Get your 3-5 RM and do one rep. Rest 15-30 seconds and do another rep. Repeat until you reach failure. This allows you to do many reps at near maximal weights before reaching failure. With this technique, you won’t need to do too many sets.
- Variable rest-pause
In this technique, you will do different variations of the same exercise. Let’s use the squat for example. Select 3 variations (close stance, medium stance, wide stance). Let’s say close stance is your weakest stance and wide stance is your strongest. Select your 6 RM for close stance squats and rep out. Rest 15 seconds and rep out with medium stance. Rest 15 seconds and rep out with wide stance. You may be able to do 6-4-3. This technique allows you to train your muscles from all different angles, and starting with the weakest variation allows you to do more reps for your stronger variations. This should fix any imbalances you may have and spark new gains in size and strength!
These are just some of the cool things that makes rest-pause more interesting. What have you got to lose? Try these variations, and if you can, make your own!