Rest-Pause Training For Muscle Growth

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If you are looking to boost your performance, you should know that taking a rest mid-set can help you to get out more reps while boosting your intensity and helping with training for muscle growth.

You may be familiar with the old saying that says you should finish what you start. However, you can change up this way of thinking when you are working out. This means that taking a break can be all that you need to get the energy needed to complete the job.

When you are bodybuilding, you will see that a good rest can be great for helping you to increase the intensity of the workout as you are training for muscle growth. When you rest, you can condense the work you do into less time and then take advantage of the bounce back ability that the human body has.

Your typical weight training set will be fueled by the short term energy in the body, which is the phosphagen system. This is energy that is produced without a need for oxygen and it works to handle high intensity workloads. However, it can burn out quickly, causing the tank to run a bit dry after only 10 seconds of exertion. At this point if you stop and rest for a few seconds, you can give your system what it needs to recover a decent amount. It may not be at 100%, but you are going to notice a difference.

It is normal to rest for around 30 seconds or up to two minutes so that you can recuperate fully. However, you can get back into your work and power routine for a few more repetitions just after 15-20 seconds. This will allow you to boost your intensity as you cram a whole lot more work into a short period of time.

This is something that you should only be using when you are training for muscle growth and not used too excessively. Burning out your stores of phosphagen can put a whole lot of unnecessary strain on your system, which could lead to a great deal of overtraining and burnout. As a way of occasionally bringing it to the highest level, you can get great results.

Here is how you can use the rest-pause technique along with seated cable wide-grip pulldowns:

1. If you are normally doing five sets of these pulldowns for anywhere between 8-12 reps for your back workout and going up in weight with each set, try this change instead. Do your first four sets as normal, then starting with the fifth set, pick out a resistance level of a weight that will usually cause you to hit muscle failure right around six reps. Start the set, doing as many reps as you can.
2. After you hit the initial failure, take a 15-20 second rest and be sure to take deeper recovery breaths. Some say that here is when you can set the weight down and others say to simply pause while holding the weight. It is going to be a matter of picking out which feels right to you.
3. Once you have gone through the pause in the set, continue on, going for just as many reps as you can before you hit the failure again. In the case that you haven’t reached your goal reps, you can add in another segment. Otherwise, you will want to terminate at the second failure point if you want to safely keep training for muscle growth.

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