Rest Pause Variations
I have written about rest pause reps in previous articles, but I am going to revisit this topic with a different variation. There are a couple of common variation to rest pause training. The first would be to convert a set of consecutive nonstop reps into the same number of single reps with a short rest of ten to fifteen seconds between each rep. Another common variation is to do some rest pause reps immediately after completing a standard set of continuous reps. For example, you could do a set of ten reps, put the weight down, then immediately start to do single reps every ten to fifteen seconds with the same weight until you have done three to four rest pause reps after your set of ten reps.
In the second example, the rest pause reps are used at the end of a set when you are already tired. This type of training corresponds to the philosophy that the most effective reps are the end of a set when reps are the hardest. I bought into this philosophy of training for two decades before it began to dawn on me that the most effective reps for strength training are at the beginning of set when you are not tired. In fact, I wondered why not just do the first part of the set and eliminate the last part of the set when fatigue starts to set in?
The Start of the set Builds Strength
There came a point when I tried out the idea of focusing on the start of the set in my training. This concept proved effective on the condition that I pushed with full force on each rep. It’s a good concept for building strength, but I found that both the start of the set and the end of a full set are important. The start of the set is important for building strength, and the end of the set is important for maximizing muscle mass. Basically, this means that when it comes to rest pause training, I like to do the rest pause reps before the full set to minimize fatigue and maximize forceful lifting, and then immediately follow this with a full set of consecutive reps to stimulate more muscle growth.
Using rest pause reps before a full set must be correctly implemented in order to be effective. Let me give you an example of how to use this method effectively. If you can do a full set of ten strong reps before your rep rhythm starts to slow down, you can take those ten strong reps and divide them into five rest pause singles that you will do with ten to fifteen seconds rest between reps before doing five non-stop reps for a total of ten reps. You may be able to do more than five consecutive reps before your rep speed starts to slow down which is fine, but I don’t recommend that you push your set past the point where rep speed starts to slow down.
The End of the Set Builds Muscle Mass
There is no exact law in regard to how many rest pause reps you must do before starting into consecutive reps. You could vary your training by doing seven rest pause reps and three consecutive reps, or three rest pause reps followed by seven consecutive reps. Every variation is going to give you a slightly different effect. Once again, rest pause reps will emphasize strength, while consecutive reps enhance muscle size. When you push a set of consecutive reps to the point where rep speed starts to slow down and stop, you are triggering a greater release of lactic acid which stimulates growth hormone. These factors make the end of the set an important factor for triggering muscle growth.
Reduce Fatigue for Strength – Include Fatigue for Muscle Mass
By reducing fatigue at the start of the set with rest pause reps, you maximize your ability to apply force into each rep which maximizes strength. By following this with the right amount of fatigue through the use of consecutive reps, you stimulate muscle growth. Both the beginning and the end of the set are important and you can maximize the positive effects of both by using rest pause reps before doing consecutive reps. If you apply this method correctly, it will help you build both strength and size. Best of training to you.