Accumulation Methods - Rest pause
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- เผยแพร่เมื่อ 8 มิ.ย. 2019
- Rest-pause allows for the same effect as higher rep sets but using lower rep multiple sets with shorts breaks. If you prefer lower reps sets, this method is for you. This happens to be Chris’ favorite accumulation method and you will hear him explain why.
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I've been a trainer for 30yrs, in my opinion you're information is best out there. Thankyou for sharing
So few training/coaching educators take psychological factors into consideration that it makes me sad, finally someone pointing out this important principle
excellent video! rest pause is a great way to train past failure for those of us who train alone and cant do forced reps
The best program is what works for you. Amen coach!
Great video man. I am really digging the content
This is Solid Gold information!!
Thank you! I wish you health, wealth and wellness.
THANK YOU!!!!!!!!!!!!!!!! God bless you
by far one of the best educators
Great video and wise words. It wasn't my way or the highway you accept other people have other methods then you go on to describe your way in great detail. Thank you Sir.
Brilliant advice you got yourself a new subscriber my friend.
Thanks for video. I was confused do I do everything in right way. Now I know I am on the good path. Will use rest pause now more often.
You are my Guru from now 🙏
Coach Thib is still my favorite trainer.
subbed. cant wait to apply this method to pullups
Great Video !!!
nailed it man!
Thank you Christian
Thank you, that was helpfull advice!
Basically you break your set in to three set where each break set , doing it close to failure!!
Great advice! And yes you are a good actor. I was starting to get confused ha
Here’s a muscle theory to ponder... Rest Pause vs Drop Set.
Rest Pause:
Say you do a set of 100 # x 10 reps to failure, rest 20 seconds and do another 6 reps to failure.
VS
Drop Set:
100# x 10 reps to failure, drop the load by 20% to 80# and immediately without rest do 6 reps to failure.
Which scenario do you think would be better for Hypertrophy And/Strength?
Whichever suits your profile.
Good question. I use both. I woukd think that the drop would cause more muscle fatigue, but the RP set would cause the most work, on both the muscle and the CNS. Volume wise they're kinda the same. RP woukd def let you get outta the gym faster and lift heavy still.
Don't know which will be more effective but I just like rest-pause more. It's faster but the load is so good
Of course, Thib with the knowledge.
More effective repetitions in a shorter amount of time.
Yes, and all muscle fibers gets involvet!
I didn't have a spotter so I used my slingshot and made massive progress using the rest pause method with a slingshot😮
Good video. Can you do just the rest-pause set only and get results for strength and hypertrophy? Doing a regular workout of 2 sets and then a rest-pause set is too fatiguing for me.
Good actor 😅😅👍🏻💪🏻
15 seconds pause? I pause for two breaths. Once I have inhaled and exhaled twice, I do another set. I do two sets in a row like this, then put the weight down and wait about 40 seconds. Then I do another two sets like before, then move on to the next exercise.
Mike Mentzer trained like that 💪. Amazing info
Did he?, curious where can i read about this?. thx
to the best of my knowledge Mentzer used rest pause differently. he would use his 1RM and shoot for 4 reps with 10 second rest pause between them. he considered it the most demanding of all HIT protocols only to be used by advanced trainees.
@@franklogrim8510 pick up High Intensity Training the Mike Mentzer way.
Great vid but is with the camera angles?
I love this rest pause but wonder..
Would strength progress from doing one RP set of say 6 3 2 be inferior to doing 3 sets of 6 across with 3 - 5 mins rest between sets?
Would one RP set be enough to stimulate progressive strength gains?
My favourite routine was doing the main compound lifts, doing one RP set of 6 3 2 reps followed by two back off sets with 1m rest of 6x80% and 10x60%
I burned out after a couple of weeks though! (Don't think I was fit enough!)
what is the difference between rest pause and cluster training?
What would the effect be at higher reps, like 10? Three sets: 10, 10, then the last with rest/pause 10 +5 +3 +2. Something like that.
using a 10RM, 10 reps in the first, rest 30 seconds max, bang out 3-4 reps each set until you hit your rep target. You should only be able to get around 3 reps each set if you're resting 30 seconds and using a true 10RM
it will look something like this: 10, 5, 3, 3, 3, 3, 3 = 30 reps.
Continue mon chum lâche pas
He Sounds like gsp.. haha. Great video
This is pretty much how I trained when I started and didnt know anything lol
Best thing to do guys so you wont fry your cns and have fast recovery is to do all your isolations on rest pause and drop set modes.
THANKS, FOR ANOTHER AWESOME LESSON!!!
IN ONE OF YOUR PREVIOUS VIDEOS, YOU MENTIONED THAT "OVER-TRAINING" (TOO MANY REPS, AND SETS, OR TOO OFTEN) PRODUCES EXCESSIVE "CORTISOL", WHICH STOPS "M-TOR" PRODUCTION, AND MUSCLE GROWTH. AT WHAT POINT SHOULD WE CONSIDER "CUTTING DOWN" ON OUR TRAINING, TO AVOID SPIKING "CORTISOL"??!!! WHAT "SYMPTOMS" (IF ANY),
CAN CLUE US INTO THIS "TURNING POINT", AS WE ARE WORKING OUT??!!!.... ONE WOULD EXPECT SOME SORT OF DETECTABLE PHYSIOLOGICAL RESPONSE (SYMPTOM), WHEN CORTISOL LEVELS START TO RISE.... (BREATHING, PULSE, SWEATING, ETC., ETC.)
Awesome question.. I too was taken aback when I saw his capsule on this.. and I still wonder and what point do I stop.. Sometimes I don't want to stop ..I kind of gauge it when my body says "Thats fuckin enough.." or when my arms are flaring out like I'm holding pumpkins under my arms..
How can you tell what's your psychological type? I also get bored with more reps and i like barely being able to lift or push smt but I'm not sure this is the only telltale
👍
but ive heard another trainer sayin that if u rest less than 20 sec u r more to get an injury?...and i advice you if u ever have time just a bit to answer some of the guys down here questions and doubts....
I believe that's one of the reasons why this method is usually applied to isolation movements or at the very least movements which do not load your spine. So leg press/extensions, not squats. Pull-ups or hyperextensions, not deadlifts.
@@Paroex yeah i think so...thanks
Safe to do every training day? Or limit it to one or two times a week?
Adeel Khan undulating periodization would be best way to use rest-pause every day. Or start looking into the DoggCrap method
The question is : why not just do the rest pause without the 2 conventional sets before?
You can't accumulate that much volume that way, wich is not a good thing if you're looking for hypertrophy.
The 2 sets before are basically heavy warm ups. 6/10 8/10 effort. Then the final all out set with RP.
sounds like quebec accent to me hehe!
I know I'm late here. Is this safe in heavy compound lifts (especially squats)? I currently go to failure with a drop set (on a high-intensity one set protocol).
Not safe maybe on leg extensions
dr mike israetel says that only works for small muscle groups, to prevent injury risk and get the oxigen back
@@verloren5806 I’ve settled into a single set protocol with decreasing drop sets. I don’t go to the same level of failure with squats and deadlifts. I keep getting stronger, so something is working.
I do it on pushups, dips and presses with dumbbells.
Would not do rest pause on squat or dead-lifts
so, if in my curl i do 2 regular sets + 1 set of 6 + another of 3 reps + another of 3 rep all out, those 3 rep set count as one regular?
Thats 5 sets all together
Any dropset or rest pause you do will count as sets for example
If you do first set of however many reps to failure drop the weight rep again drop again and rep again thats 3 sets.
Same for rest pause
@@tonyvee5799 many Thanks Tony!
Not too much volume. To much intensity.
Intensity is better thn volume
Jeez, GSP had better be careful, he can't maintain this amount of muscle mass AND compete in the UFC at the same time.