Rest Pause Workout Routine
If you have been training for a while you will understand the desire to do more work in a shorter time period. If you simply want to increase the intensity of your workouts there are a few options that you can select. The first of these is supersets where two different movements exercising the same muscle group are done without resting between sets.
Drop sets is a high intensity choice where a selected weight is repped out to failure and then the weight is reduced in order to continue doing reps. This process is then repeated until no more weight can be lifted or you are satisfied that the body-part selected has nothing left.
Alternating sets is another option where two different movements that do not overlap are done as a superset with minimal rest between the two sets. If you want to take your training to the next level then you should try the well-known rest-pause training.
Rest-pause training is able to break down any single set into several small mini-sets, with a short rest. Obviously the technique of rest-pause training you use should be directly related to the type of weight you select. Maximum muscle hypertrophy can be achieved when the rest-pause is done correctly.
Select a weight that you could normally do 6 to 10 reps with then squeeze out 6, 8 or 10 reps and put the weight down. Take a 15 second rest breathing deeply and pick the weight up again and rep until failure is reached, repeat twice. It will depend on your capacity to withstand this kind of torture so you need to only do one set as you get used to it.
The advantage of rest-pause training is that you can fatigue muscle fibers you were not able to previously. It delivers a great pump to your muscles and will improve the mind muscle connection dramatically. It is a great method to use for breaking through a training plateau you have been struggling with.
The rest-pause training described above is for hypertrophy but the rest-pause training specifically for strength will use a heavier weight. First select a weight that is 85% to 95% of your 1RM. Do one rep then rest 20-45 seconds and then repeat six or ten times. Rest-pause training is a very effective way of increasing the intensity of your workouts.