Something I discovered about using rest pause repetitions the last several years. I mainly use these on pressing movements, as seen in many of my videos.
Recently I had a period of 10 months, possibly longer where I was hitting strength PRs weekly it seemed. Im not sure if I had any weeks where that didnt occur on some lift.
A few months of that was getting back from a break too, but afterwards it just didnt end. Im redundant in this journal intentionally. For a few reasons. For myself when I scan through, so I can get a general idea of what I was doing. And also for those that read the journal. To prevent having to backtrack through the journal.
The things I write here are copies of what I write in my personal journal. I just sometimes write it a little different to address the lurkers, rather than how Id write if I was talking to myself. So the information is used heavily by me for referrance.
Back to what I was saying about rest pause reps and why I think anyone should use them in a routine. There are many techniques to extend sets and push beyond failure but rest pause has some added benefits for me. Rest pause reps are when you hit normal failure on a set, then you wait a few seconds bang out another rep or a few, stop, wait again briefly, repeat, etc.
I also mix these techniques to massively extend sets, but rest pause reps are extremely useful by themselves. Theyve allowed me to constantly increase my strength and muscle endurance. Ontop of that they really take the muscle deep into that pain zone where the real work is being done. I do not believe in limiting intensity techniques or any of that bullshit. I use them all the time.
Rest pause reps have a psycological benefit as well as the physical. It allows you to extend your sets and hit new PRs continuously. You can always wait a few seconds longer to get one more rep the following week. Aslong as you have your numbers in your head you can always extend the sets and hit new PRs. I do this continuously using rest pause. You never feel weak this way. If you only bang out 10 straight reps one week, you make up for that shit by not stopping until you hit enough rest pause reps to atleast exceed your best by 1. Even if you hit 15 straight reps before needing to rest pause the previous week. You gotta focus on beating those numbers and with rest pause you can do that.
The biggest benefit though is that it allows you to use progressive resistance every week. Its not based on your endurance to bang out the first series of reps, but its based on your mental tenacity to push the set beyond. If you only hit 12 straight reps instead of 15 it doesnt matter. You make up for it with rest pause reps and exceed what you did prior by atleast a rep.
Here is the interesting part about how it increased my strength dramatically over the years. ( Which supports extra muscle , of course, but strength alone doesnt grow muscle. Check video of 145 lb guy bench pressing 410 lbs. Strength and muscle is not neccesarily related).
What I noticed is this. Lets say I hit 10 reps with 360 lbs on a lift. 10 straight reps without rest pausing. Then I rest pause the set to extend it to 15 reps. Before long I notice that I will be hitting 15 straight reps without rest pausing. Then Ill be rest pausing to 20 or more. Then shortly after Im hitting 20 without resting, etc. It sends the signals and really gets the body to adapt to muscle endurance and strength.
Just things Ive learned from my own trial and error. I dont see rest pause used as a method to increase strength and even muscle on a regular basis, posted anywhere. I do very unconventional shit and figure out things for myself, so I come up with different things than the norm. I have alot of reasons behind why I do shit a certain way, just not from a scientific standpoint. Its very much based on tangible results from doing the shit for so long. Evolutions of various methods and techniques Ive refined over the years or adapted and changed to fit my changing body, injuries, etc. Getting too strong for my tendons, shit like that.
For anything where you are under a bar or dumbbell rest pause is harder to really do. Machines are the best way with pressing to use it. So if you do a barbell or dumbbell press first in your routine, id suggest trying it on machine work afterward. Everything should be hit with the same intensity and mindset. Never just going through the motions of movements. They can be used on almost all movements though.
KILL THAT SHIT !!
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