Boost Your Results With Rest-Pause Training

18 Jun

high-intensity-training[1]Rest-pause training is a relatively new approach that can yield better strength-training results, and significantly impact muscle size, strength, and post-workout metabolism.  Basically, you’re taking a weight you could normally lift six times and lifting it 10 to 12 times instead.

Here’s how to do it: After an appropriate warmup, choose a weight that’s about 80% of your 1-rep max, for any given exercise.  Perform as many reps as you can — probably 6 or 7.  Rest 20 seconds.  Pick up the weight and do as many reps as you can — maybe 3 or 4.  Rest another 20 seconds.  Now pick it up and do a couple more.

According to a recent Journal of Translational Medicine study, experienced lifters were burning 18% more calories the day after the rest-pause workout — including a higher percentage of fat — than they were after doing a traditional workout.

Upper-body exercises — such as bench presses, rows, and chinups or lat pulldowns — work well with the rest-pause approach.  Lower-body exercises, like squats and deadlifts, require strict attention to technique, since form tends to deteriorate as fatigue increases.

The benefit of rest-pause training is more muscle activation, more fat burned, and a more time-efficient workout.

Get STRONGER, Get FASTER!

Your thoughts?

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