Rest-Pause for Strength Method Explained | Advanced Training Techniques
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The Rest-Pause for Strength method is a great training protocol to allow you to perform more volume at a higher percentage of your 1 Rep max during a training session.
This method is time-tested for building strength and packing on size by recruiting & overloading high-threshold motor units.
In a traditional training method you might see something that looks like this:
1.Bench Press 3x5 Reps @85%
Rest 3 min
In the rest pause for strength method, it will look like this.
Complete 3 total sets.
1a. Bench Press x4-6 Reps @85%
Rest 20 sec
1b. Bench Press x2-3 Reps @85%
Rest 20 sec
1c. Bench Press x1-2 Reps
Rest 3-5 min
Assuming you hit the low end of every set on the rest pause method, you will be performing at least 7 reps at your 85% for every set vs. 5 reps on every set on a traditional training method. This dramatically increases the total training volume for the day. It also allows you to push the weight under fatigue, forcing you to tap into high threshold motor units in the later sets.
We’ve seen a ton of success using this training protocol with our athletes.
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