Use Rest Pause Training for Muscle Growth
“If the bar isn’t bending, then you’re pretending”
“You gotta lift heavy weights for high reps to grow”
Let’s ditch the cliches and focus on what works – like rest pause training.
There’s a ton of mottos and sayings that sound macho when it comes to building muscle. Look – gaining muscle requires hard work. But the idea of just piling more and more weight on the bar exposes a personal trainer as a really bad one. Constantly trying to push yourself to life more weight is a road that can lead to injury. In a best case scenario, you’ll get burnt out rather than hurt. But you can’t build muscle when you’re system is fried out.
So what are you supposed to do then? 3 sets of 10 has ran its course and 4 x 8 is old hat. Is your muscle building journey over? Of course not – you just need a slightly more advanced approach. This is the case for rest pause training.
Rest pause is exactly what it sounds like – you lift a weight with small little breaks towards the end of the set. In a nutshell, you’re basically giving your muscles a small window to replenish the energy needed to give you a couple more reps. As a result, your muscles are spending more time under tension with a heavier weight – which is just a fancy way of saying that you’ll tap into some new found mass.
In order to do this, you need to pick a weight that you can get for about 6 reps. If you can crank out more than 6 reps then you need to go heavier. After your 6 reps, set the bar/dumbbells down and rest for 10-20 seconds. Knock out a few more reps, set the bar down. Go at it one more time and terminate the set. It looks like this:
- Lying Leg Curl x 6, 3-1-1-0, rest 20 sec
Get 2-3 reps @ 3-1-1-0, rest 20 sec
Get 1-2 reps @ 3-1-1-0, rest 120 sec
At the end of the set, you’re getting 10-12 reps with a weight you normally could only get 6 reps. Think your body isn’t going to grow from that? Give rest pause training a try and watch your body change.