Go for the Burn with Rest-Pause Training
Are you looking for a way to put on muscle fast?
One of the best ways to stimulate growth is to activate muscle fibers that have grown accustomed to your regular training. It may be time to abandon your regular 6-to-8 rep sets and start incorporating a set-extending technique commonly known as the Rest-Pause Set.
Rest-Pause, a technique that typically places a high demand on your body in a short period of time, is developed around the concept that to gain mass you must first gain strength. To incorporate this type of training into your program, simply begin with a heavy and basic mass-building exercise such as the bench press, military smith machine press or deadlifts. These exercises are used for mass gaining due to their ability to recruit the most muscle fibers in a single exercise.
The Rest-Pause method of training utilizes your body’s rapid recovery abilities to increase the intensity and endurance of a set.
“The muscle is able to regain some of its strength due to its ability to quickly regenerate a chemical compound called phosphocreatine. By regenerating phosphocreatine, which can occur in seconds, the muscle is then able to derive energy from that compound for muscular contraction, while at the same time, lactic acid is being flushed out, ” Bob LeFavi, Professor of Sports Medicine at Armstrong Atlantic State University in Savannah, Georgia.
To properly complete a Rest-Pause set, perform your usual 6-to-8 rep set with a heavy weight. Once you are finished, rack the weight and count to 20. Next, use the same weight and perform another set, this time to exhaustion (this set should not exceed 6 reps – if it does, you can go heavier, so stop wimping out!) Then again, rack the weight again and count to 20. Complete one more set to exhaustion. In working to exhaustion, you will force you body to recruit energy from muscle fibers not typically called on in a regular 6-to-8 rep set.
Due to its versatility, Rest-Pause can be used for any body part.
How to Perform the Rest-Pause Method
Try to aim for your 8 rep max (8RM) on your first set. This is the maximum amount of weight you can lift in 8 reps without breaking form, until you reach muscular failure. If you properly select your weight, your next set should fall between 4 to 6 reps, then 2 to 4.
Incorporate Rest-Pause at the end of your training session. This ensures that you are properly warmed-up. Pick the set where you feel the most warmed-up and on a day that you feel the strongest and just giv’er.
To avoid muscular adaptation, do not use this technique all the time. Growth occurs through muscular confusion, so if you become adapted to this set-extending trick, its effectiveness will whittle. Due to its high intensity, Rest-Pause should be limited to every third or so workout. This will help to avoid overtraining and subsequent injuries.
Stack your supplements accordingly. The intensity of the Rest-Pause method calls for intense supplementation. Aminocore, the ultimate intra-workout supplement is formulated to stimulate anabolic signalling, while reducing the breakdown of muscle tissue during intense training. With 100 mg of KIC (ketoisocaproic acid), Aminocore helps to reduce damaging ammonia waste products caused through training. So no matter how much your Rest-Pause set burns, you can rest easy knowing that your muscles are being well-protected.