Build muscle and strength for powerlifting with ‘rest pause’ sets
Pretty much every guy in the gym is training to build muscle and be strong. For powerlifting, and strength sports in general, one often follows the other – the bigger you are, the stronger you are. Very often we split our time and attention for training between the two – we might do an eight week hypertrophy block to build muscle, before switching to an eight week strength block to really move some weight and set new PRs before an upcoming powerlifting competition, for example.
Rest-pause training is a great way to dabble in both. Here’s an example:
Traditional set and rep schemes look like the following – let’s say four sets of eight reps at 70% of our 1 rep max (or 4×8 @ 70%). This is great – ol’reliable. Does the job. You will see ‘straight sets’ like this in any powerlifting, strength, bodybuilding or training program written in the history of mankind.
Now let’s look at how we might structure a rest pause set. Rest pause training allows you to use heavier weights while still accumulating higher rep sets – and that’s why they’re so fantastic.
You take a weight, and do 5 reps. Rest 20 seconds, and do a few more reps, lets say you get 3. Rest 20 seconds, and do another 3 reps. That’s one set – and we got 11 reps.
Over the course of three sets it might look something like this:
1×5/3/3 @ 75% (11 reps)
1×5/3/3 @ 75% (11 reps)
1×5/3/2 @ 75% (10 reps)
So we did MORE reps with MORE weight in LESS sets, compared to the traditional sets x reps structure. Hell yeah! For powerlifters, this is something of a holy grail. We don’t like to drop the weight and do reps because that’s cardio, and it doesn’t scratch that big itch to lift heavy. With rest pause training, we can maintain our dignity while doing reps with heavy weights.
Most of these guys think cardio is a Spanish word
Now there are some restrictions with rest pause training – you will be operating very close to failure (if not hitting it), so it is important that you use this technique/variation with movements that are familiar with and able to maintain good form with, even under stress. You may want to start using this method on machine variations with safety mechanisms otherwise.
As always, if going close to failure with free weights it is best to have a spotter or two present.
#byliftersforlifters
#blackflagbarbell