The “rest/pause” method: an advanced bodybuilding technique
Whether we’re talking 5×5, 3×10 or 8×8 Sets and actors are the bread and butter of writing training programs. But there is a high-density transformation method that guides an idea Defines x reps On top of it is a single structure – Build more muscle fast.
the “rest/pause” way is Advanced bodybuilding technique You see you take your sets as close as you can to absolute failure gracefully, however many reps it takes, before you take a short time, ‘pause’ and continue, aiming again for failure.
The rationale behind this method is that by not giving your muscles anywhere near enough time to fully recover, you are forcing them to draw deeper and deeper into their reserves, forcing them to New new muscle growth While building mental tenacity and raising your pain threshold – all are important components in breaking through muscle-building plateaus.
Fail, breathe, repeat
As an example of putting the rest/pause method into practice, let’s say your training program calls for three sets of crunches Ten repetitions of chest presses. Instead of just going through the motions, hitting ten reps, walking around the gym, updating your Instagram, randomly starting the second set when you finally remember what you’re supposed to do – you start by doing as many reps (using impeccable form) as you can. -Just stop as soon as you can literally You no longer push weights off your chest. Then, sit down, take ten long, deep breaths, grab your weights and go again. Repeat this procedure of “fail, breathe, repeat” until you reach the 30 repetitions, at which point you’re done, and trust us – you will.
Faster, stronger, bigger
At first your groups might look like – Thirteen, seven, five, three, two, But once you can get to 30 repetitions in just two or three sets, you know it’s time to pick up the weights and start over. This type of “progressive resistance” is the cornerstone of building muscle.
As you repeat sessions and gain weight, be sure to stick to the all-important rest period of no more than 10 deep breaths to ensure you don’t give yourself too much (or less) time to recover.
You won’t need more than one or two reps per body part, per session using this technique. In fact, if you’re doing it right, you won’t be able to deal with more. So choosing two to three body parts per session, working from the biggest and hardest moves to the least is your ticket to success.
Not for everyone
Although simple on paper, it is a file advanced A technique designed to elicit rapid muscle growth in intermediate trainees stuck in a plateau area. If you don’t have a lot of experience under your belt, stick to the “upright sets” and build strength and Nail your form Still way to go for you. If you plan to try this method as a relative newbie to the weight room, use it in moderation – save it for the final stretch of your workout, or just use it on the lagging body parts.
It’s also important to keep your form as sharp as the track when working at this intensity. As such high risk exercises like deadlifts And squatting These should be avoided, and movements such as the bench press should only be performed with an observer. I speak from experience here.
Work the muscles of the chest, shoulders and triceps
1. Dumbbell bench press 30 x
Choose a pair of dumbbells that you might use for three sets of 10, or a weight that you can’t hold down for more than 15 reps. Lie back on your seat, feet dig into the floor and press your bells in the air, locking your elbows (a). Slowly lower the bells until they touch your chest (B) Keeping your elbows at a 45-degree angle to your body, pause here before pressing explosively backwards. repeats. Once you are no longer able to lock the dumbbells above your head, drop them to your knees and take ten deep breaths. repeats.
2. Dumbbell Z-Press x 30
Sit on the floor with your legs straight and a pair of dumbbells on your shoulders. (a) Inhale and straighten your torso, keeping your torso upright, and press the dumbbells above your head (B). Down under control of your shoulders. When you can no longer lock the weights over you or control their descent, take ten deep breaths before continuing.
3. Dips x 50
Jump onto parallel bars or gymnastic rings with your palms facing in and your arms straight (a). Slowly lower until your elbows are at right angles, ensuring they don’t flare outward (B). Drive yourself up and repeat. Once you are unable to lift yourself from the bottom, stretching position, rest. If you can perform more than 20 repetitions with your own body weight, increase the weight.
4. Side increases x 50
Stand upright holding a pair of light dumbbells by your side (a) Lift both arms straight out to the sides of your body until they are parallel to the floor (B). Pause here before slowly lowering the dumbbells to your sides. Use weights that allow you to get at least 20 reps on your first set.
5. Dumbbell triceps extensions x 50
Lie flat on a bench or on the floor with dumbbells held above your chest (a). Bend at the elbows, and slowly lower the kettlebells toward your forehead, keeping your upper arms locked in place. Stop near the bells touching the ground (B) Before pressing back up explosively. repeats. Only stop once you can no longer straighten your arms.