Diesel Crew - Muscle Building, Athletic Development, Strength Training, Grip Strength

Strength and Conditioning for Elite Athletic Performance - Free Articles, Videos for Coaches, Fitness Professionals, Personal Trainers, Athletic Trainers, Physical Therapists for All Sports

As Seen On
  • Home
  • Media
    • Video
    • Articles
    • Galleries
    • Interviews
    • GS Radio
    • Contact
  • Products
    • eBooks
    • Manuals
    • DVDs
    • Services
  • Team Diesel
    • Napalm’s Blog
    • Smiitty’s Blog
    • Spray Series
    • Testmonials
  • Resources
    • Links
    • Contact
  • Forum
  • Home
  • Media
    • Video
    • Articles
    • Galleries
    • Interviews
    • GS Radio
    • Contact
  • Products
    • eBooks
    • Manuals
    • DVDs
    • Services
  • Team Diesel
    • Napalm’s Blog
    • Smiitty’s Blog
    • Spray Series
    • Testmonials
  • Resources
    • Links
    • Contact
  • Forum

Shoulder Murder by Rest Pause

Shoulder Murder by Rest Pause

When you think about going to the gym 3, 4 or maybe even 5 days a week; you get freaking burnt out.  Trust me, I know.

So, there are times when you need to kick up the intensity, put away the talking and bullshitting and get to business.
CHECK OUT THIS KILLER POST AFTER THE JUMP
Rest pause training, training we’ve spoken about previously here on Diesel, is just the solution for adding muscle and getting jacked.

But don’t be fooled, it is tough.

I mean “throw up in your mouth a little” tough.

The cool thing about rest pause training is that, in addition to adding muscle fast, you get some extreme conditioning and your workout is cut literally in HALF.

The way we typically hit it, is to perform your primary movement with a conventional muscle building or strength building rep range (if you want to see how I do it, check out AMD), then all supplemental work is done rest pause.

How to Perform Rest Pause

1.  Take a weight you could potentially get 10-12 good reps with.

2.  Perform 8 reps on your first set

3.  Rest for 5-10 breaths, with typically equates to 10-15 seconds

4.  Repeat Steps 1-3 for 4-5 sets, with the exception of try to hit as many reps as possible (ARAP) with all sets after the first one.

There is an immediate loss in your ability to perform as each progressive set you have NOT fully recovered (energy stores are depleted and have not fully replenished, lactic acid has built up, CNS is fatigued).

Example Potential Rest Pause Set

Bench Press

Set 1:  Bench Press, 8 reps, 5-10 breaths

Set 2:  Bench Press, (ARAP, you got 7 reps), 5-10 breaths

Set 2:  Bench Press, (ARAP, you got 4 reps), 5-10 breaths

Set 2:  Bench Press, (ARAP, you got 3 reps), DONE

In the comments, tell me how you like to use rest pause training.  If you haven’t tried it, do it during your next workout and post how it went!

Need a challenge this summer, go get Man of Steel right now!

Tired of feeling like crap?  Need a real muscle building program?  Check out Accelerated Muscular Development.

Here is Brad and I performing rest pause sets for football bar military press and dumbbell posterior flyes.

Rest Pause – Shoulder Training

Spread The Word

Smitty on Twitter


Smitty on Facebook

Products




Resources
Smitty’s Bio

Smitty’s Articles

Smitty’s Videos

Ask Smitty a Question


Copyright© 2009 The Diesel Crew, LLC. All rights reserved.
You may not reproduce this article or post.

How to Build Muscle | Muscle Building Workouts | How to Lose Fat | Six Pack Abs | Build Muscle, Muscle Gaining Workouts | Build Muscle Membership Site

Articles You Might Also Like:

  • Two Killer Rest Pause Workouts
  • Big Arm Workout – Mass Building Workout for Arms
  • Cool Dip / L-sit Workout Finisher
  • Great Tricep Finisher – Improve Pressing Power
  • Hardest Core Exercise EVER – Part 1

Tags: bodybuilding, extreme conditioning, how to build muscle, muscle gaining workouts, rest pause training

This entry was posted on Sunday, April 11th, 2010 at 5:43 pm and is filed under accelerated muscular development, how to improve fitness and conditioning, how to lose weight and get in better shape, strength training muscle building workouts, strength training powerlifting, strength training to improve athletic performance. You can follow any responses to this entry through the RSS 2.0 feed. Both comments and pings are currently closed.

About Jedd Johnson

2 Responses to “Shoulder Murder by Rest Pause”

  1. Shane Says:
    April 25th, 2010 at 9:15 am

    Cool concept! I did something similar a while back, when I was trying HIT with a friend. We’d do one set to failure, pause for five seconds, do another set to failure, wait another five seconds and then do the final set.

    Really tough stuff.
    When I’m done with my current workout cycle, I’ll try this rest pause method. I like anything that cuts down workout time and increases intensity! 🙂

  2. Chris Melton - the Rotater Says:
    May 9th, 2010 at 6:11 pm

    Hey Guys,

    Great article and I always love your videos. Going to give “rest pause” a try soon.

Leave a Reply

Diesel Crew Newsletter


Get Diesel Blog Posts Emailed to You:

  



DIESEL DIRECTORY

Find EVERY Single Post Ever Written on DieselCrew.com.

Click Here: All DieselCrew.com Entries

Search DieselCrew.com

Upcoming Events

CONTEST: Grip Hogs Day, Wyalusing PA

Click Here


Motivation & Muscle Podcast

Featured Products

DC Grip Strength
how to train to lift the blob

bend steel, bend wrenches, roll frying pans




How to Bend Horseshoes








How to Bend Horseshoes
    How to Tear Phone Books
Card Tearing Ebook
     Bending Manual
Nail Bending DVD
Euro Pinch Two Hands Pinch Yraining
Nail Bending DVD
    build grip strength hand strength forearm strength
Diesel Strength Training Products

build strength strongman training information
Advanced Kettlebell Challenges Build Strength with Kettlebells
    improve strength conditioning recovery grip strength
home made strength training equipment
how to do strongman atlas stone training
Members Only
build grip strength and learn feats of strength

Stay Connected – Jedd

Friend me on Twitter!
Subscribe to my Youtube Videos!
Friend me on Facebook!
Check Out my Images on Flickr!
Join my Network on LinkedIn!
Check out my blog!

Training Center

FREE EBOOK - AWESOME

How to Build Muscle Articles

3 Insanely Effective Upper Body Warm-ups

Ultimate Lower Body Warm-up

Ultimate Pull-up Video

How to Shoulder Rehab

How to Bench Press

How to Squat

How to Deadlift

How to Train with Odd Objects

Top 7 Tips for Building Muscle

Massive Back Training

Massive Arm Training 1

Massive Arm Training 2

Massive Arm Training 3

Advanced Activation Techniques

Speed Training for Athletes

Perfect Workout for Travelers

Popular Videos

Shoulder Rehab Protocol

Ultimate Two Minute Warm-up

No More Knee Pain - Part 1

No More Knee Pain - Part 2

Advanced Pull-up Training 1

Advanced Pull-up Training 2

Improve Pressing Power 1

Improve Pressing Power 2

Popular Articles

Celebrity Fitness - Build Muscle

How to Build Muscle

Build Muscle Now with Ladders

19 Tips for Fixing Your Squat

Fix Your Squat - Part 2

Fixing the Shoulders

The Summer Six-Pack

Keys for the Hard Gainer

Improving Your Deadlift Grip

Top 5 Core Exercises

Media

Home Team Diesel
Media Resources
Products Forum

MUSCLE BUILDING / GAIN MUSCLE MASS / HOW TO BUILD MUSCLE:
Accelerated Muscular Development | How to Build Muscle | How to Bench Press Muscle Building Anatomy | Muscle Building Nutrition - Build Muscle Mass | Sled Dragging Workouts Strength Training - Muscle Building Workouts | Strength Training Powerlifting | Strength Training Workouts How to Lose Fat - Fat Loss | Kettlebell Training | Strength Training Workouts Injury Rehab - How to Rehab an Injury

CORE WORKOUTS / CORE TRAINING / SIX PACKS ABS:
Core Training Workouts | Core Workouts for Athletes

ATHLETIC STRENGTH TRAINING / STRENGTH WORKOUTS / BUILD STRENGTH:
Athletic Strength Training Train With Odd Objects Strength Training to Improve Athletic Performance | Core Workouts for Athletes | Strongman Training for Athletes Baseball Strength and Conditioning | Improve Speed Bag Training

GRIP STRENGTH / IMPROVE GRIP STRENGTH / GRIP TRAINING FOR ATHLETES:
Bending Grip Strength | How to Tear Cards | Grip Strength Blob Lifting | How to Improve Crushing Grip Strength Improve Grip Strength | Improve Crushing Grip Strength | Grip Strength Blob Lifting | Grip Strength Competition

OLD STRONGMAN / OLD TIME STRONGMAN / STRONGMAN FEATS OF STRENGTH:
Old Strongman Feats of Strength

DAILY MOTIVATION / INSPIRATION:
Daily Inspiration - Motivation

BUILD YOUR OWN GYM:
Create Your Own Garage Gym

Copyright © 2006 – 2009 The Diesel Crew, LLC. All rights reserved.

Terms of Use | Privacy Policy | Disclaimer

Cleantalk Pixel