The principle of rest - pause

Let's consider another training method, laid down in the foundation of the universe of fitness and bodybuilding by its main founders - Bob Goffman and the Weider brothers. Today we will study the so-called "rest-pause principle", used in everyday training by many athletes, mainly powerlifters – athletes whose training oriented not to develop endurance and build muscle mass, but Firstly, for the purchase maximum strength and, accordingly, the ability to work with huge scales in a certain set of exercises...

So, what is the “rest-pause principle”?

Let's think about this question: “How to do a dozen repetitions of some exercise with the maximum possible weight?

The answer, as many of you have probably already guessed, is obvious: use the “rest-pause” technique. If the weight you choose is so huge that you are able to technically competently do only 2-3 repetitions, then, after completing them, rest for 30-40 seconds and perform 2-3 more times. Next, rest for a minute and do a couple more repetitions. Then, after resting for a minute and a half, press the remaining 1-2 final repetitions.

In the end we got it one long set of 8-10 repetitions with short pauses within it, but with a weight close to the maximum possible.

There are a few key points to remember about this technique:

1. Before performing the complex, you should carefully warm up. Ignoring warm-ups can lead to very undesirable dire consequences.
2. The most suitable to this principle are considered to be precisely basic exercises. Use this technique in seated and lying barbell presses, bent-over rows, and deadlifts. You can even use it when lifting dumbbells or barbells for biceps while standing...
3. Don't you dare apply this principle at every training session! This technique can be used as much as possible once for the entire weekly or two-week cycle. As a rule, leading bodybuilders try to make one of their weekly training sessions as difficult as possible for a specific muscle group. This day should be used exclusively to apply the “rest-pause” principle, but not more often!
4. This training principle requires the athlete maximum concentration while performing the exercise. By lifting a projectile of maximum weight for you, you, like a tightrope walker, balancing on a fine line possible and impossible. Your psyche and emotional state play a huge role here. If you are a beginner and have not yet developed the ability to fully mobilize before performing an extremely record-breaking exercise, the “rest-pause” technique can turn into an empty ringing and a waste of time for you.