Rest-pause is a training principle that is often overlooked. It is also one of the few training principles that can be applied to any exercise. Traditionally, rest-pause is used while performing resistance-training exercises and so we will discuss it in that setting.

The Rest-Pause Breakdown

How it's done: When performing any weight lifting exercise, push yourself to momentary failure, then, without losing focus, briefly rest (5-15 seconds), then resume the exercise, squeezing out a few more hard reps. Simple right? Yes, rest-pause is a very simple concept, but this should not be confused with being easy. Rest-pause is not for the faint of heart. To maximize its effects, rest-pause requires personal determination and mental toughness.

Why it's done: Basically, we use the rest-pause principle when we desire to increase the energy being put into a given motion. We do this in hopes of getting a result, for instance, increases in muscle size and/or muscle strength. It's used to push your muscles further than they are accustomed to being pushed, theoretically causing the body to adapt by building bigger, stronger muscles.

When to use it: Rest-pause can be used at any time in your workout. If this technique is new to you, pick one or two exercises to test it. If a new exerciser tries to incorporate rest-pause into every set in their workout, chances are they will fatigue very quickly and may not feel they got a good workout. Progress slowly and add rest-pause to movements as you gain in strength and size.

Rest-Pause and GPO

Rest-pause is a training principle that really pushes your muscles to their limit. With that in mind, be sure to perform each movement with proper form and focus. If you are injured you can't train, and one more rep is not a good trade for a weight lifting injury. Use good form and work hard, but work within your abilities and progress methodically using the Gradual Progressive Overload principle discussed in my previous article, "GPO: The Key to Fitness Results."

Effects of Rest-Pause

So what does rest-pause do to your muscles?  Rest-pause allows your muscle(s) just enough rest to begin regenerating phosphocreatine and flushing lactic acid. This means you are getting another short burst of energy and allowing the initial muscle burn to subside so you can squeeze more reps out of your set. Getting more reps in each set will push your muscles to levels they have never been and cause the body to respond in many ways. Provided ample nutrition and rest are present, all of the responses will support muscle growth.

So give rest-pause a try the next time you workout! You'll be glad you did.