Rest Pause Training
"can you explain what rest pause training is? I've never heard of it"
The following is extracted from the Max Strength Guide
-Rest Pause training is based on the principle of Progressive Overload. Progressive Overload is based upon the biological evolutionary principle of stimulus/response and stress/adaptation.
-Rest Pause is a way of training in which you incrementally push your body's limit in size/strength by very gradually progressing your strength levels through constant but controlled over reaching/doing more reps or moving more weight each workout, but in a systematic way
-this is accomplished through a very specific manner-you select the most effective exercises for each working muscle group, typically three exercises, and you perform ONE of those exercises within a given workout, according to the parameters of the rest pause method
-The Parameters are as follows:Rest Pause practically applied is doing multiple subsets to failure with the same weight, while aiming to reach a certain number of reps. That is it. You do these sets close together with short rest in between, hence the “rest and pause”
-During an RP set, you perform a subset to failure (or close to failure), and then rest and pause briefly before doing another subset, and then possibly pause again and breath before doing another subset.
-You count all of these subsets as ONE set (hence referring to it an extended set)
-An RP set is doing an exercise to failure multiple times with the same weight, with short rest. You count up all the reps. When you hit the REP goal, you increase the weight.
-An RP set is done only ONE TIME. Once you've done the three subsets, that exercise is DONE. You do not repeat that movement
-The typical rep range for RP sets is 11-15 reps. Meaning you must perform a minimum of 11 total reps with a weight, to a maximum of 15 reps. This takes your 5-8RM, and turns it into an 12RM.
-The typical rep range for RP sets in MY system is 11-20 rep. Meaning you must perform a minimum of 11 total reps with a weight, to a maximum of 20 reps. This takes your 5-8RM, and turns it into an 12-15RM.
This is very similar to my AJAC Strength method, which has you working for from 10 total reps up to 20 total reps. That method is specific to the barbell however, and you take complete rest in between sets.
With Rest-Pause training, you are taking much shorter rests, which means you end up losing less weight, and you are training to Positive Failure, something you do not do in the AJAC Strength Method.
Rest-Pause method is more hypertrophy focused, as you training to failure, and it induces a higher degree of metabolic stress.
What makes Rest-Pause training effective exactly?
Rest Pause training follows the principle of progressive overload. You pick a weight, increase the reps you can, increase the weight. That is the dead simple formula for getting bigger and stronger with time.
RP is basically "interval weight lifting" you lift weights, you don't fully rest, and you try to do more reps each time. It works very well for hypertrophy and is a very safe way to train, because the short rest periods inhibit you from lifting too heavy.
Unlike the Strength Method, where you are taking long rest periods to recharge, RP training you've got 30 seconds maximum, and each set is done to failure.
This necessitates you to use lighter weights, which if you are an older lifter is a smart training decision.
What is popular with some lifters is to combine both "strength" lifting and Rest pause training into the same workout.
So you have your main movement which you do for heavy weight and low reps, and then your secondary movement is lighter weight, short rests, and going to failure.
Typically this is something like this
Barbell movement-low reps, full rest
DB movement-moderate reps top failure, incomplete rest, rest-pause set
That is a very TIRING way to train, but for size and strength, it can work extremely well.
If RP training interest you, I'd suggest getting the Strength guide. It goes into detail how to apply it in your own training