when doing biceps last, I hit 10 reps for the main body of the set, then went out with a bang to the tune of: 4,3,2,1. Now DC mandates 20-30 reps for arms. But, I’ve not come across anything on how many rest-pause’s that must take. I see that 3 is average, but wanted to know what Dante suggests in the above scenario.
When I hit failure on the first cluster of reps, I fizzle rapidly.
I’ve never trained DC, so feel free to correct me if I’m wrong.
From the little I’ve read, exercises that are rest-paused are done with 3 total sets. 1 initial, and then the two RP sets. The rep ranges are general ideas of where you want your total reps to fall after you’ve completed that.
And you’re supposed to be able to do a lot less after the first set. 8,2,1 wouldn’t be too atypical I believe.
I’m sure someone who knows more can answer your question better.