Results 1 to 8 of 8

Thread: Experiences with rest pause training

  1. #1
    Super Moderator vdizenzo's Avatar
    Join Date
    Jan 2007
    Location
    CT
    Posts
    5,379

    Experiences with rest pause training

    I am a week out so I am planning my next training cycle. I am going to try and take my first off season in as long as I can remember. I am going to be keeping my ME exercises at 5 reps. Speed will be kept the same. I am toying with using training for my assistance work. I'm also thinking about having my ME bench day be chest/shoulder/tri assistance and my DE be back and biceps. I trying to break into this hypertrophy thing everyone keeps talking about.

    Curious on thoughts and suggestions. Oh yeah, I am planning on dropping 20 lbs. That's the biggest reason I will be moving from singles on ME to fives.


    Supplements I currently take: Nitrean , BCAA , Creatine 500 , Multi-Plus , Fish Oil

    My Training Log , My Youtube Videos

    "The weak will never understand" - Vincent Dizenzo

  2. #2
    Westside Bencher Travis Bell's Avatar
    Join Date
    Jan 2008
    Location
    Westside Barbell, OH
    Posts
    8,920
    One of the most significant purposes of the max effort method is CNS training, so for someone as strong as you are, you'll probably notice a bit of a drop off in your strength when you transition back to singles but sometimes a person needs to take a break from heavy training.

    The hypertrophy thing I've had success with really in how I approach my accessory training. Mixing it up between very heavy stuff to lighter high rep - pump oriented training.

    That said, I really love training to a one rep max every week.


    AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!

    Superior Athletics - Northeast Ohio's Center for Athlete Training
    *Westside Barbell Certified Gym

  3. #3
    Super Moderator vdizenzo's Avatar
    Join Date
    Jan 2007
    Location
    CT
    Posts
    5,379
    I hear you Travis. I just want to take a mental break from maxing singles. It's probably only going to be about a month. Thanks for the input.


    Supplements I currently take: Nitrean , BCAA , Creatine 500 , Multi-Plus , Fish Oil

    My Training Log , My Youtube Videos

    "The weak will never understand" - Vincent Dizenzo

  4. #4
    SFW! drew's Avatar
    Join Date
    May 2003
    Location
    CT
    Posts
    8,170
    Quote Originally Posted by vdizenzo View Post
    I hear you Travis. I just want to take a mental break from maxing singles. It's probably only going to be about a month. Thanks for the input.
    It'll be a week.

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

  5. #5
    Westside Bencher Travis Bell's Avatar
    Join Date
    Jan 2008
    Location
    Westside Barbell, OH
    Posts
    8,920
    Quote Originally Posted by vdizenzo View Post
    I hear you Travis. I just want to take a mental break from maxing singles. It's probably only going to be about a month. Thanks for the input.
    I understand brother. I originally thought you were talking like 4 months. A month probably won't make a huge difference.


    AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!

    Superior Athletics - Northeast Ohio's Center for Athlete Training
    *Westside Barbell Certified Gym

  6. #6
    Senior Member UncleAl's Avatar
    Join Date
    Jul 2009
    Location
    Melbourne, FL
    Posts
    171
    Since your goal is hypertrophy and your title indicates an interest in rest/pause, why not take a look at the HCT-12 routine? I have had really good results (strength and hypertrophy) with it, as has everyone I've recommended it to. It doesn't fit your ME/DE protocol, but the philosophy is solid and I think it can point you in the right direction.
    Age: 67
    Height: 5'5"
    Weight Class: 165
    Squat (raw): 355
    Bench Press (raw): 265
    Deadlift (raw): 501.5

  7. #7
    Senior Member
    Join Date
    Aug 2011
    Posts
    301
    I've been using it when short on time. If kids/work got in the way instead of having an hour to train that I only have a half hour, I might hit the major lift well (for me about 3-4 warm up sets, 3-4 work sets), do one heavy assistance (3-4 work sets) and then hit the other stuff for one set with rest pause fashion. It's been a fun change of pace.

    It might be harder to program if using all the time if you are really driving the rest-pause sets hard.

  8. #8
    Super Moderator vdizenzo's Avatar
    Join Date
    Jan 2007
    Location
    CT
    Posts
    5,379
    I'm going to be making the switch to Carb Nite to drop my weight so I want to keep my sessions short. That's why I am thinking of experimenting with rest pause where it works. I have my program written out so I will give it a go for a month after my meet this weekend. Thanks for the responses all.


    Supplements I currently take: Nitrean , BCAA , Creatine 500 , Multi-Plus , Fish Oil

    My Training Log , My Youtube Videos

    "The weak will never understand" - Vincent Dizenzo

Similar Threads

  1. Rest/Pause training
    By anth15 in forum Bodybuilding & Weight Training
    Replies: 3
    Last Post: 07-02-2006, 11:47 AM
  2. Rest-Pause Training
    By Geeper in forum Bodybuilding & Weight Training
    Replies: 6
    Last Post: 07-13-2005, 10:00 PM
  3. rest-pause training
    By Jezmason in forum Bodybuilding & Weight Training
    Replies: 16
    Last Post: 06-20-2004, 10:21 PM
  4. Tit's Friday !!!!!!!!
    By YatesNightBlade in forum General Chat
    Replies: 22
    Last Post: 03-25-2001, 06:43 AM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •