Hi Friend,
Last time we talked about Japanese drop sets and showed how they help fatigue the full spectrum of muscle fibres. The result? More muscle gains when compared to using just low reps.
But what if you want to make your workouts more economical?
Well, you can shorten your training efforts by reducing the exercises you perform or by using fewer sets. And while this training strategy is okay, it isn’t necessarily the BEST way.
A BETTER alternative is a training technique that goes all the way back to Mike Mentzer’s HEAVY DUTY program and beyond.
And its name?
Rest-pause training.
The Power of Rest-Pause Training
Rest-pause training isn’t anything new. Unashamedly old school, this powerful technique has been around longer than Arnold the "Austrian Oak"!
Joe Weider made it one of his principles after observing the bodybuilders of the 1950s while “The Scranton Strongman” Jim Williams popularised it during his incarceration in Rockview State Correctional Facility during the early 1960s.
In short, rest-pause training is a golden oldie that refuses to go away.
There are many different versions of this exercise protocol. Bodybuilder Mike Mentzer often used a weight that would allow one tough rep; he would then rest for 10 seconds, then repeat with a further rep. When the rest-pause set got difficult — and it quickly did — he would lower the load on his bar and continue churning out reps, often extending his rest periods until he completely exhausted his muscles.
However, this method is extremely challenging and can swiftly lead to burn-out.
So here is another way:
- To build the most muscle you’ll want to select exercises that target the most mass — use compound moves like squats, deadlifts and presses.
- You’ll also set a weight on the bar that you can comfortably get 10 reps with (DO NOT go to failure, but keep a rep or so safely in the tank).
- Now rest 20 seconds.
- Perform another set of reps with the same exercise.
- Rest 20 seconds.
- Perform a final set. Done.
For sure, this doesn’t sound like much work. But if you are training a rep shy of failure on each mini-set, you’ll be doing plenty to encourage improvements in strength and size.
If you want to add volume, try adding a Japanese drop set (25 reps) that we talked about last time, and continue performing your reps with this reduced load.
Not only will you target all of your muscle fibres, but you’ll do it in a fraction of the time when compared to traditional workouts.
Until next time,
Squat for Glory!
Lee
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