The rest-pause method has become very popular for men trying to add extra muscle after years of training.

As a beginner you’re going to get gains effortlessly, this is just what happens when your body does something new. However after months of training your body needs constant shock.

The rest-pause method is perfect for achieving results when you find yourself in a plateau.

 

How Is It Performed?

Using 80-85% of your one rep max weight, perform a single rep, then rest for around 15 seconds.

Repeat this process for around 10-15 reps until failure if you have a partner with you, or until you know that another rep isn’t possible when on your own.

 

Why This Works

This entire method works around the ATP-PC system. This system is used to performed explosive and large muscle movements such as sprinting.

ATP-PC stores last for around 20 seconds and take around 2-5 minutes to fully replenish depending on your fitness level.

By resting for 15 seconds after a single explosive and strength based lift, your ATP-PC stores take longer to run out. This means that you can put your muscles under heavy and explosive strain multiple times which is essential to building muscle.

If you tried to do as many reps as possible on the same weight without a break, you could probably reach 3-4 reps. By taking a 15 second break between reps you can reach 10-15 reps.

The higher number of reps also doesn’t mean that the training will become counter-intuitive. The break between reps keeps things away from muscular endurance style training and focuses on strength/mass building, the only difference is that in theory you’re working that muscles more by doing more.

The method works best for compound lifts, which are the foundation for overall size and strength training. Therefore use this for your bench-press, squats, weighted pull-ups and weighted dips for the best results.

 

Strength Building

The rest-pause method is a very effective way to build strength, which is key to building muscle mass.

The stronger you become the larger your muscles will become. This is why many people in the fitness industry work on their 1-rep max in order to build strength, then switch over to higher reps but on a greater weight than they’ve ever lifted before which generates superior results.

Learn about increasing muscle size via strength training in our 3-7 rep article.

The rest-pause method has become very popular for men trying to add extra muscle after years of training.

As a beginner you're going to get gains effortlessly, this is just what happens when your body does something new. However after months of training your body needs constant shock.

The rest-pause method is perfect for achieving results when you find yourself in a plateau.

 

How Is It Performed?

Using 80-85% of your one rep max weight, perform a single rep, then rest for around 15 seconds.

Repeat this process for around 10-15 reps until failure if you have a partner with you, or until you know that another rep isn't possible when on your own.

 

Why This Works

This entire method works around the ATP-PC system. This system is used to performed explosive and large muscle movements such as sprinting.

ATP-PC stores last for around 20 seconds and take around 2-5 minutes to fully replenish depending on your fitness level.

By resting for 15 seconds after a single explosive and strength based lift, your ATP-PC stores take longer to run out. This means that you can put your muscles under heavy and explosive strain multiple times which is essential to building muscle.

If you tried to do as many reps as possible on the same weight without a break, you could probably reach 3-4 reps. By taking a 15 second break between reps you can reach 10-15 reps.

The higher number of reps also doesn't mean that the training will become counter-intuitive. The break between reps keeps things away from muscular endurance style training and focuses on strength/mass building, the only difference is that in theory you're working that muscles more by doing more.

The method works best for compound lifts, which are the foundation for overall size and strength training. Therefore use this for your bench-press, squats, weighted pull-ups and weighted dips for the best results.

 

Strength Building

The rest-pause method is a very effective way to build strength, which is key to building muscle mass.

The stronger you become the larger your muscles will become. This is why many people in the fitness industry work on their 1-rep max in order to build strength, then switch over to higher reps but on a greater weight than they've ever lifted before which generates superior results.

Learn about increasing muscle size via strength training in our 3-7 rep article.