rest pause

[TheOak84]

thought that was called static holds - am i wrong?

i jsut know from the weider princepal that a rest pause is what i explained.. there are prolly many ways to describe it.. but even in Power lifting competitions, thats what a rest pause is..

 

[louden_swain]

This will clear a couple of things up:

REST PAUSE

Lets say that you are performing incline presses and you are able to get 9 reps. . . .you rack the weight for 10 seconds. . . . after 10 seconds you unrack the weight and force out an additional 2 or 3 reps.

STATIC HOLDS (using incline presses as examples)

This is where you hold the bar (not in a locked out position) for as much as 15 to 30 seconds. You are resisting gravity with every thing you've got. You can perform these at the bottom (2 inches above your chest), middle, or 3/4 of the way before your lockout. It teaches you control.

 

[TheOak84]

but louden, there are 2 ways to do rest pause.. not just one...

both are prolly the same and just as effective and provide the same benefits

 

[he-man]

thanks

 

[louden_swain]

but louden, there are 2 ways to do rest pause.. not just one...

both are prolly the same and just as effective and provide the same benefits

Full pause = where you hold the weight at the bottom until the press command is given or for additional seconds. A full pause is used to demonstrate that the lifter has 100 percent control of the weight.

Rest pause = rack the weight, then force out more at 10 seconds.

 

[TheOak84]

well, then when i get to failure, i do a FULL pause for 1-2 reps

ill try the other one soon..

 

[ZGzaZ]

It is not meant for the 5 x 5 routine. That defeats the purpose. On the 5 x 5 program you are supposed to use weights that you can get for 5 reps at a fixed weight. the RP technique is when you want to push far beyond failure.

I know its not for the 5x5 routine, thats what I was saying...and thats why i asked if it would only be used if you were doing just 1 working set.

 

[louden_swain]

I know its not for the 5x5 routine, thats what I was saying...and thats why i asked if it would only be used if you were doing just 1 working set.

Yes. I use it for only one set per muscle group.