Rest-Pause Training for More Muscle in Less Time
My favorite high-intensity muscle-building technique.
If you’ve been lifting weights for some time and are looking for something that could accelerate your gains, or if you simply want to switch things up a bit, rest-pause training could be just what you need.
Rest-pause training is a high-intensity technique that involves splitting up your set into a series of “mini-sets” with very brief rest periods between them.
There are several ways you could approach this, but they can be divided up into two main methods. These are:
Intra-Set Rest-Pause Training (or Single-Rep Rest-Pause)
This is used for gaining strength and involves taking a rest after each rep. So, you are basically doing a series of singles, using around 85–90% of your one-rep max (1RM).
So, you would do a rep, rest for 10–15 seconds, and then do another rep. Continue this until you have performed 10–12 total reps. That means you will have performed 10–12 reps with a weight you would normally only be able to do 4–5 reps with. So, you are putting a lot of heavy tension on your muscles in a short time period, which is very effective for building strength.
