As I mentioned in my last post I was going to explain some advanced techniques for you to use in the gym so that it will keep your workouts fresh and also grow more muscle!!
The first one we are going to look at is Rest Pause.
Rest Pause can be done in a couple of ways. I like to do it after every set whereas some people I have know, have preferred to do it on the last set only. You are still challenging your muscles this way but not taking them to the maximum.
You can also stipulate how many extra reps you are going to perform after resting. This can be 2 extra reps or 8, again I like to take my muscles to the limit so I rep out until failure.
The rest period can also be varied. To get the most out of your rest-pause sets I rest just enough to push through some more reps, usual 10-20 seconds. The longer you rest, the more reps you should get out. If you are doing a strength phase, you could reduce your rest period to 10 seconds then perform 2 additional reps. Either way you are stressing the muscles further.
Example of how I would rest-pause on a bench press
Bench Press 4 sets x 12 reps
After each set, rest the bar back on the rack for 20sec
Pick the BB back up and rep out until failure.
So in total, you will be performing your 4 sets, with an extra TF (Total Failure) at the end of each set after the 20 seconds rest.
If you are performing split sessions throughout the week you can spend a whole week on rest-pause as you will be targeting different muscles in each workout.
Keep checking for more advanced techniques.
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