Rest-Pause Principle

Training Intensity Principles: Rest-Pause Principle

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Rather than ending your set after taking a heavy weight to failure, rest for 10-15 seconds and then bang out another rep or two. It is also possible to go on to alternate work with rest until the muscles you are using are completely fatigued. Rest-pause should never be done without a spotter present.

By taking these rest periods during a working set, several positive benefits can b experienced for the bodybuilder:

Oxygen re-enters muscle tissue
Metabolic byproducts are removed
ATP is re-synthesized
Good form is easier to pay attention too

Tips

Since the rest-pause training principle is applied in the middle of an actual working set, you may find that using this strategy brings you close to muscular failure very quickly. As a result - make sure you are using a weight you can handle!

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