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.
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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

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Building serious muscle doesn’t have to take hours and hour and tons of volume each workout.
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Recently at the gym we hit some more rest-pause training (check out my previous post about fast bodybuilding workouts).  I wanted to show you how we do it real time. We hit high box steps and rows with towels. I cried a little on the inside after each set. Damn I’m weak.

Needless to say during the movements I wanted to throw up and stop more than once.

Unfortunately, you have to pay the price to shorten the time in the gym AND get the benefits.

It all comes at the cost of your own sanity and it is a matter of increasing the intensity.

Muscle Building – Increasing the Intensity

How do you increase the intensity of a workout?

• Increase the load (weight)
• Modify the type of exercise (compound vs. isolation)
• Increase the speed of movement (dynamic, CAT, explosive, ballistic, speed-strength)
• Decrease the rest periods
• Increase the volume (sets x reps)
• Increase the range of motion (ROM)

If you modify ANY of these variables, the intensity of the workout will increase.

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