Rest Pause Training

Posted by: Sergio

I have a tip to share. Let's call this high intensity set "8-4-2-1".

warm up properly

load the barbell / dumbell / machine with enough weight to do a set of 8 reps using proper form.

Do a set of 8 reps
rest pause for the same time it takes to do 8 reps
Do a set of 4 reps
rest pause for the same time it takes to do 4 reps
Do a set of 2 reps
rest pause for the same time it takes to do 2 reps
Do a set of 1 rep

rest 2 - 3 minutes

unload half the weight

do a set of 15 - 20 reps (it helps with recovery)

don't overdo this kind of set, it's easy to get overtrained

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