Break through your growth plateaus with this training technique....
HOW TO REST-PAUSE:
- Set a weight 80-85% of your 1-rep max.
- Perform as many reps as you can until you reach failure with a 10- to 15-second rest between each ‘mini-set’.
- Be sure to continue after the rest pause (mini-set) sequence until you reach failure.
- Rest for 90 seconds between actual sets, and try to perform 3 working sets.
- For the more advanced, increase the weight by 10%. If you're not as confident stay with the same weight.
- Perform as many reps as you can until you reach failure with a 10- to 15-second rest between each ‘mini-set’.
- Rest for 90 seconds.
- Advanced athletes—Increase the weight again by another 10%.
- Then complete a final set with that weight until you reach failure. Be sure to rest pause for 10-15 seconds until you reach failure.
- Advanced athletes may also benefit from reducing the amount of rest time in between each mini-set.