To grow your muscles you need to constantly challenge them with new and more intense lifts. One such challenge is the Rest-Pause technique has proven great. I recently started training on a smith machine home gym and using this rest and pause technique I have been able to take my training and muscle building to a higher level. Let’s look at exactly how this works:
The Rest-Pause technique has helped see bigger gains and push even harder during my workouts. Basically you will use short 5-10 second rest periods between sets of 5-10 repetitions. This short 5-10 second rest periods gives your muscles a brief moment of rest and a short recovery which replenishes the energy stored in the muscle fibers. This simple short pause allows you to push your muscles hard and break the muscle fibers down more than ever before. Lets look at an exact example of how you can incorporate this technique in your normal workout routine.
A Real Sample Rest-Pause Set:
Barbell Curl
5 reps x 90 pounds
10 second rest
5 reps x 90 pounds
10 second rest
5 reps x 90 pounds
10 second rest
5 reps x 90 pounds
10 second rest
7 reps x 95 pounds to failure
You will be stunned at how quickly your muscles can recover after a short break. In this rest-pause set there were 5 “mini-sets” of at least 5 reps. That is a total of 27 repetitions with 90 pounds. If you had done a straight set with 90 pounds, then you probably would have only accomplished 10, maybe 15, repetitions before reaching failure.
The Rest-Pause technique empowers you to complete a higher volume of repetitions with a heavier weight. It also creates a more intense “lactic acid burn” and a great pump at the end of the each set.
With this technique there are a few different ways you can vary it. Start testing different methods to see what works best for you. Always keep track of your reps, sets, and weight in a workout log so that you can be sure that you are improving. Here is another variation of the rest and pause technique:
5 reps with 5 second rest
7 reps with 10 second rest
10 reps with 15 second rest
The Rest-Pause technique is an advanced routine that will stimulate growth in a particular muscle group for a short period. Be careful to not perform this technique with every muscle group in one workout as it could lead to over training. Visit the homegymmachinesdirect.com to learn more about taking your training to new levels.
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