Tip A Top Training Method for Size and Strength Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip A Top Training Method for Size and Strength So you want to be big AND strong Well it' s hard to beat this training method Take a look by Eric Bach March 21, 2019August 16, 2022 Tags Bodybuilding, Tips, Training Concurrent Gains Rest-pause training works well when trying to build size and strength concurrently: On the final set of an exercise, leave one or two reps in the tank. Rest only 15-30 seconds to replenish ATP-CPR stores. Continue doing small sets with 15-30 second breaks until you double the number of reps or reach technical failure. The result? You lift a heavier weight for more reps, created a greater overall training response. With rest-pause training you'll lift heavy enough to train high-threshold muscle fibers and create progressive overload to build size and strength. Here s What To Do Pick your training focus for the day. Let's say you have an upper-body workout and the bench press is your go-to lift. Warm up by doing 3 sets, ramping up in weight with 3-5 reps per set to fire up your central nervous system. Then move to the rest-pause set. Your rest-pause set will use about 85% of your one-rep max, or a weight you can do for 5-7 reps, depending on your strength levels and muscle fiber composition. Go a little heavier if you're purely focused on strength rather than size gains. About 85% is the sweet spot for a mix of both. Example if your 1RM is 315 pounds: Warm-Up 65% x 5 = 205 pounds 70% x 5 = 220 pounds 80% x 3 = 250-255 pounds 85% = 270 pounds Rest-Pause Set 270 pounds x 5 reps, rest 15-30 seconds, then... Do 1-3 reps, rest 15-30 seconds. Do 1-2 reps, rest 15-30 seconds. Do 1-2 reps or as many reps as needed until you double the rep goal. Use a spotter and stop sets earlier if your rep range is compromised or you reach technical failure. Once your rest-pause exercise is complete, you can rest easy knowing you've creating a stimulus for progressive overload. Maximize whatever time you have left in the gym to hit the other components of your workout. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Triple Threat Core Training Properly bracing your abs can immediately boost your strength. Combine that trick with three core exercises and you've got high performance and great abs. Abs, Bodybuilding, Training Chad Waterbury September 5 Training Tip Better Barbell Rowing What to do before you ever lift the bar, plus some great advice about form. Back, Bodybuilding, Tips, Training Paul Carter May 18 Training Tip The Scientific Reason Women Need to Go Heavy How heavy? Here's the science. For Women, Tips, Training Chris Shugart April 9 Training The Top Ten Triceps Exercises The best exercises for big, strong triceps. Are you using them? Check out this list. Arms, Bodybuilding, Powerlifting & Strength, Training Charles Poliquin July 16