After writing an article which truly accomplished nothing, I felt I owed it to everyone to post something of value. That said, I’ll be describing a new workout program I’m on called “rest pause” training.

First of all, I injured my lower back - how is not important - but lets just say I decided it was a good time to take a week off (a.k.a. deconditioning) and starting up a new workout program. Based on my diet, I’m cutting but I wanted to try something that increases strength and mass anyway, because I can always eat more if I need to.

Rest pause training essentially works like this:

If I can do 1 set of 5 reps of bench press at 275, 3 sets of 5 bench press at 275, or 285, or 295 etc. seems impossible. But, if those sets have 10-15 second pauses (racking the weight) in between each rep - it makes it much more realistic.

The reason for this type of workout, is you can lift much heavier weight, many more times. Yesterday for example I did 275×5 twice, and then 295×5 once. Whereas I used to do 135×10, 225×10, 275×5, 225×8.

With rest pause training you do 1 or 2 exercises per muscle group twice a week - and you want reverse motions (so your muscles are already pumped up and ready to go). So bench press would be followed by rows for example (or the T bar).

Because you’re lifting so much more weight, this workout program should stimulate muscle growth (assuming your diet is on key).

Right now I do chest and back on Monday & Thursday.

Read on for more…

Now because I researched something called super rest pause training, I decided that’d be fun to do as well. So for thats what I use for biceps and triceps.

Super rest pause is like the following:

1 rep - 1 second break

2 reps - 2 second break

3 reps - 3 second break

4 reps - 4 second break

5 reps - 5 second break

6 reps - 6 second break

7 reps - 7 second break

8 reps - 8 second break

9 reps - 9 second break

10 reps - Done

You should be doing 60% of your general weight max for 10 reps. You only do one of these massive reps per exercise (remember its 55 reps - thats about 25 more than most people do per exercise). By set 7 you might be thinking this isn’t so bad, but by 9 and 10 it should be absolute torture. This entire workout takes about 30 minutes because its only 1 set per exercise (I do 5 exercises) but I’m usually in a lot of pain by the time I’m done.

Here is the exercise list:

Close grip bench
Flat Bar Curls
Tricep Flat Bar Extensions
Alternating Dumbell Curls
Dips (weighted if needed)

I do this workout Tuesday and Friday

I’ve really been enjoying combining these workouts because they’re such different feelings, even though they both utilize a rest pause format.

Here is my workout schedule at the end of the week:

Monday: Regular Rest Pause, Chest & Back, 4 Exercises
Tuesday: Super Rest Pause, Biceps & Triceps, 5 Exercises
Wednesday: Regular Rest Pause, Shoulders & Legs, 4 Exercies
Thursday: Regular Rest Pause, Chest & Back, 4 Exercises
Friday: Super Rest Pause, Biceps & Triceps, 5 Exercises
Sunday: Regular Rest Pause, Shoulders & Legs, 4 Exercies

I also like to do Cardio on Sunday, Tuesday, Thursday, and I do Boxing Mon, Wed & Sat.
Abs daily if possible

I’ll only be doing this workout program for 8 weeks, then it’ll be on to something bigger and better, so I’ll post a full review later. Also ab photo is coming soon.