Tip Rest-Pause for Size & 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 Rest-Pause for Size & Strength This training method not only works fast it' s also extremely satisfying if you like heavy weights Check it out by Eric Bach May 1, 2018August 19, 2022 Tags Bodybuilding, Powerlifting & Strength, Tips, Training Rest-pause training breaks one heavy set into several short sets. You do a set, rest 15-30 seconds, then continue doing smaller sets until you effectively double the number of reps in the set or reach technical failure. You can use this method with a variety of exercises. 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; I find 85% to be the sweet spot for a mix of both. Example if your 1 RM 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 6 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. If you lift a heavier weight for more reps you provide the stimulus for building strength and size. This is precisely what rest-pause training allows. You'll lift heavy enough to train high-threshold muscle fibers and create progressive overload to build size and strength. Plus you'll have enough rest to partially recover adenosine triphosphate and phosphocreatine (ATP-PC ) energy systems used for immediate power. And you'll have enough rest to increase growth-inducing metabolic stress on the later sets. 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 Tip A 5-Minute Quad Workout That Might Kill You Do your legs need a wake-up call? Yes, yes they do. Here's the shortest, most growth-inducing workout you'll ever do. Training Ellington Darden, PhD January 5 Training Big Bench Program for Strength and Size The basics of benching, the fine points, and a solid 16-week program. Get it all here. Bench Press, Chest, Powerlifting & Strength, Training Matt Kroc July 27 Training Tip The Standing Barbell Rollout A bar takes the ab rollout to the next level. Try a wide grip to hit the chest and shoulders as well as the abs. Have a super strong core? Narrow the grip. Abs, Exercise Coaching, Tips Drew Murphy July 7 Training Tip Dips Rear Delt Flyes Over and Backs Mark Dugdale uses this depletion circuit as part of his contest prep. Bodybuilding, Exercise Coaching, Tips Mark Dugdale February 16