You're going to choose a heavy compound exercise (I'm using
trap bar deadlifts) and use a weight you could get about 10 reps
with on a normal, straight-through set. I've got 455 lbs on the
bar here.

Then you're going to simply do single reps of that weight with
20 seconds rest in between reps (this is Rest-Pause Training)
until you can no longer do any more reps with good form.

That's it.

Simple...straightforward...and single-minded.

Just do singles with 20 seconds rest until you can't do any more.

Your body will get accustomed to the weight...your nervous
system will develop and reinforce the movement pattern
pathways to become very efficient with it, and you'll get a
LOT of training volume with a relatively heavy weight.

This technique is workout unto itself...I got through 43 reps
with 455 lbs in about 20 minutes and I was DONE. That was
my entire workout.

That being said, if you decide to use it with "smaller"
exercises, you could potentially cover a couple of movements
in one workout without your nervous system completely
shutting down. Just know that the second exercise you do
is going get you a lot fewer reps, especially if there is any
overlap in muscles being worked (e.g. bench press and
overhead press).

For a big exercise like deadlifts or squats, most likely just
doing the one extended rest-pause set all the way through
is going to be plenty. Trust me...you WILL feel it, even
though it seems like a short workout. And I would actually
recommend not doing anything else so that mentally you
give it your ALL, keeping in mind that you have nothing
else to do after.

This is a GREAT technique for when you want to lift
relatively heavy but still get some good training
volume in for mass building and strength-endurance.

If you're using it with a big exercise, I wouldn't do it more
than once a week. It literally took me about 3 or 4 days to
recover from this extended rest-pause set.

I do have to say, this was one of my favorite exercise
challenges that I've ever done...it'll really show you what
you're made of when it comes strength, endurance and
determination.

Pick an exercise and give it a try! And let me know how
many reps you get!

If you want to see it in action, I've posted the YouTube
video of it here...



Enjoy!