Rest-Pause Training is a technique that can help you improve strength and maintain it for a longer period of time. This will serve you well as an athlete because as you know, the game isn't won at the beginning but rather at the end. When your opponents will be struggling to make it, you'll be as prepared as possible.
Let's use the Deadlift as an example. It's a basic exercise that places stress on the entire body.
- After your warm-up sets, perform a work set with a weight that will lead you to reach failure at around 6-8 reps.
- Rest for 10 seconds.
- Resume your set until you reach failure again.
- Rest for 15 seconds.
- Try for a couple more reps. Once you can't complete a rep with proper form, you are done.
You have now taken your body past failure twice. Also, you performed many more reps with a weight than if you had simply done 8 reps. If you recover properly, your muscular system, cardiovascular system and central nervous system will benefit from this extra volume.
Perform this workout two or three times a week if you're new to this type of training. For each exercise, perform two lighter sets of 10-12 reps before taking on your Rest-Pause set. Rest 60 seconds between your warm-up sets and 2 minutes after your rest-pause set.
- Incline Barbell Bench Press
- Standing Barbell Press
- Alternate Dumbbell Curl
- Tricep Dips
- Leg Press
- Lying Leg Curl
- Hanging Leg Raise
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