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!