Pause reaps is a spastic term....its the wrong description. Basically you go till exhaustion, rest a little, then rep out a few more. What's wrong with this...its like a dropset somewhat . I've done these on chins many times....u aim for 10, I get six, you rest 10 seconds, u do another 2, rest 10 seconds, do another 2....sure, it aint s traditional single set but its awesome and very taxing and good sheet...there's no rule book here....you just fcking go for broke
@andyirons7162 mike is dumb & can't understand what the question really meant anyone knew what he truly meant . Mike has an attitude that he can't be wrong
Mike literally just called Arnold, Mentzer, Israetel and about 90% of the fitness community dumb. Rest-pause (not "paused-reps") training is a fantastic way to achieve volume, intensity, conditioning and time efficiency because not all of us can spend 3 hours in the gym. I'd argue lip fillers on a man are the dumbest thing I've ever heard of. 👄
You seem to be quite triggered and visibly hurt by Mike's comment 😂 calm down it's just his opinion. Also Israetel and Mentzer are not dumb at all but their intelligence is incredibly overestimated.
@ Well they all achieved more with less over Ohearn who was born a gorgeous, tall, freak athlete and accomplished next to nothing with it besides landing some romance novel covers and becoming the biggest fake natty laughing stock sellout in the industry. Lemme guess, you bought his duck eggs... 🤣🤣
@@codywirth8190I'm not a huge fan of O'Hearn and didn't buy any of his stuff. Didn't even know he sells duck eggs? 😅 Israetel achieved more than O'Hearn? He's not even a bodybuilder or what do you mean?
I agree you know how many muscular guys I know that compete in bodybuilding and they don’t even have a set range number at all! They just do what’s comfortable for them some days it’s more some days it’s less but they try to work out every other day
I do rest pause reps at the end of my sets sometimes, but I don’t wait 10 seconds. Maybe 4-5 seconds. If I have to wait 10 seconds to do another rep, I’m done. But if I can get another one or two solid reps on my last set with just a 4 second pause in between, I’m getting those reps.
yo ignorant clown, just send more blood to your tiny muscles aint gonna help em grow. finish the set rest and go home and eat to grow. you just show us your monkey IQ congrats
Maybe it works for you but any guy that I personally seen do this is either weak or barely getting into the gym. Never really see the top dawgs resting mid set
@@WatchingWithMyEyesClosed actually that’s not true. I seen a video yesterday of Urs Kalecinski 3rd placing classic physique talking about the positive effects of pause reps. He’s a big dawg. As much as we can look up to Mike, not everything he says should be taken as Gospel.
there is : it's called overtraining. as soon as you reached the failure, the growth mechanism's been stimulated. anything you do after is just enlarging the whole (Mike Mentzer gave the analogy of digging a whole: the more volume you put on training, the deeper the whole you dig becomes. this is to explain that instead of growing, the body will suffer to just recover) like Mike Mentzer explained it : after that you press the button and the lamp turns on, there's nothing to do after that but to eat and rest. the light is already on, you don't need to press the button anymore... training is only to stimulate the growth via the failure. growth occurs during the rest and by proper nutrition.
Rest Pauses sets are a great intensity technique to push more out just like a drop set, assisted reps, partial reps. I think the interviewer didn’t frame the question correctly and that was misinterpreted as oh I didn’t get the reps I wanted so I’ll wait and start again instead of I want to make this set more intense let me goto whatever reps in reserve I’m shooting for then take a short 10-15 second rest to quickly catch your breath and let the muscle rest then to come back a push it just a bit more.
The problem is you’re wasting more energy instead of doing proper sets. Like he said it’s not anybody’s fault but your own for choosing the wrong weight from either A) ego lifting or B) being noob-novice. The fact of the matter is this, most of the greatest athletes in the world know their body through and through and will hit the correct weight to get them to their rep range 99% of the time
@@WatchingWithMyEyesClosedokay but let’s say last week you did 5x5 with 250 lbs. This week you increase it to 255 lbs. But on your last set, you only got 4 reps. What’s wrong with waiting 20 seconds and getting that extra rep?
Clearly you weren't ready to up the weight. There is difference between barely finishing a set and easily finishing one. I don't increase weight until it becomes easy to finish, some struggle to finish a set and then decide to increase weight on the next session, then rely on pause reps.
@@bobbybeard1497 so you think that doing the same weight and sets/ reps as the previous workout will yield strength gains, simply because the set was easier than last time? Because there’s no increase in volume or weight in this example. The only difference is that your last rep was easier.
Q. if i purchased 12 botox for one year and missed the 10 th 11th and 12 th appointments can return and get those ? ask the question with something he knows about
I am touching 37 and some people go as low as 25 in judging my age. Maybe because I act like an immature 20 something I dunno but some ppl do look younger than their age.
I think he's explaining this like he's talking to a newbie, and to them this is good advice. Basically he's saying be more mindful, choose the right weight and rep level, and probably implied, don't go past form breakdown or you could hurt yourself.
Rest pause has been around for decades Mike Mentzer used it alot. I used to do them back in the day and went from 150 lbs to 235 lbs that's a lot of muscle
I like Mike and think he knows his stuff and the proof is in the pudding. Look at this man, however, I use pause reps and I think they are beneficial. But hey, that's just me, you should probably listen to Mike!
Makes sense to me. The goal is failure. Once you hit failure, stop, get the right amount of rest for the next set, and then go at it again. Once you start training smarter, you actually get the benefits of training harder.
What the interviewer is describing is myoreps which are an amazing technique to milk the most out of a set. What he said was “pause reps” which means pausing on the stretched position of each rep which is also a wonderful way to get a filthy pump and train with lighter weights and still get the same stimulus. Both are awesome in my book
Dudes a beast. But if he's talking about myoreps here (which is what I think he's talking about), those are absolutely an incredible intensity modifier and absolutely promote hypertrophy. This is proof that everyone has room for understanding, wisdom, and growth. I really like this guy. But he's dead ass wrong on this one.
Dr Mike talks about the science behind myo reps is clear that taking a rest pause and knocking anothsr rep or 2 is GREAT for growth. Lets your muscles get their oxygen back and possibly push through what was not muscular failure but simply fatigue
He's absolutely right. Maybe you could do that on a low weight % of your max, but in real rep range there's no way you get a temporary or full muscle failure, you rack the weight take it back and "finish" the set in such a short amount of time. You just weren't done, and you had let's say 2-3 reps in you, but stopped before the failure in order to do 5-6reps more. When you chose a good weight and do a intense set, when you pause and rerack the weight, all the blood flow is pumping like crazy, there's no way you could do more when that happens. The pump is so hard it hurts, how can you do some more in that state? Impossible.
That's not what a rest pause is. You don't rack anything. You stop at the top or bottom of the movement, take a breath or two and crank out another rep or three.
My gym sucks so i gotta get more out of very few excercises, rest-pausing is great for getting way more out of a movement. Why only go to failure once per set?^^
Rest-pause sets are planned. You choose a weight that you can do for a number of rips. Four examples. Do 4 sets aiming for 10 reps. Pick a weight that 10 reps is challenging. Do your ten rips, then rest for 10 seconds, then do them again. Doing this makes each set more challenging. If you pick the right weight, there's a good chance the last set you will not get to 10. Job done. It's not something that you need to do all the time. it's just something to add to the mix.
I don’t mind the mentality but rest pauses are a very legitimate technique to increasing intensity in a workout. I’ve cycled them through programs for myself and clients for 8+ years
Its called a myorep match set, taking mini breaks until you get to your rep goals. Its a way to go to close to failure and mini resting to finish that set. Very useful tool. His logic here is bro based and has no helpful yield on mindest or the physical
The pause set principle isn’t about covering for bad previous reps or work ethic. It’s based on the concept that the reps done at the end when one is at their closest to failure promote the most hypertrophy, so resting and pumping out several more at that same near-failure state of muscle fatigue will stimulate similar muscle growth across a greater number of reps over a longer amount of time under tension. I find it intriguing but have not really ever incorporated them. I actually train more like Mike is advocating here, but I think he’s mistaken since there is a sound logical reason for doing such sets that doesn’t simply seek to compensate for previous indolence or error.
that sounds like cluster sets, Mike gives solid advice but I like them, you can push beyond failure. You stop when technique degrades, rest as little as possible and squeeze a few more reps (you can repeat it and do 2 mini sets of 3-4 reps after the main set of 8 reps for example)
Iv literally increased my weight and rep range doing few second pauses at the last few reps to squeeze em out. This creates crazy pump for me... better than not getting the few extra reps and have a lack luster pump
He’s talking bout if you’re wrecked from the first 11 out of say 12reps do you rest before hitting that last rep in other words rack it and go again. No. That’s basically a whole new set minus an efficient rest. Not to say a lot of us haven’t done it. But it doesn’t count as part of the set once you re-rack that’s it. If you Hold the weight and then rep that’s a different tempo that’s paused reps. Like Pause at the Bottom then explode up. But the question is if you’re exhausted from the other reps to break then go again straight away.
To be honest I agree with Mike, if it’s my last set and I wanted 12 but struggled to get 9 I don’t rack it and wait 10 seconds to get 3 more? I know this works do some guys but for me I’m happy with the 9
I agree. I think rest pause is a great intensity technique, but for most body parts 10 seconds isn't going to do anything. You need more time to restore any kind of meaningful energy. 20-30 second minimum and that is using actual well focused breathing. Definitely more rest is optimal on most of your sets. But using what's detailed above is how you properly use rest pause technique.
Like Mike mentzer said, when you reach failure and you absolutely pushed your self with keeping good form, there is absolutely no point to push for more since you already went all the way to failure everything after failure is just ego and could work against your progress
Bro Mentzer was one of the biggest proponents of pause rest sets. The way I see it, if you can still push your muscles to do a few more reps after just 15 seconds, your muscles weren't pushed that hard. By doing 15 seconds rest pause reps, I ensure I've reached higher intensity and activation of the muscles
people getting mad because this man has a different opinion than some of the other guys they listen to 😂. maybe there wrong? it's ok to have a different opinion if you can back it up.
I mean it's just more work and more stress and more tearing of muscle fibers and more growth it seems what does it matter if it's all at once or 10 seconds later idk..
It's because of the way the question was phrased that Mike is against it. If you're using it going into the set planning on doing a rest pause as a way to go beyond concentric failure then it's a perfectly good technique and I bet Mike would have had a different answer
Heres the thing ..if you're doing 5 sets(lets say) of 12reps. The last 2 sets you couldn't get 12 but instead you got 9. Then you definitely wanna match the same reps for each set...unless you're adding weight for each set. Otherwise "pause" is a smart decision in term of strength in the long run.
Exactly, our bodies don’t register weight, machines, barbells, numbers, or even rest time. The only thing that the body is concerned with it adapting to the environment that it is being under stressed, but we our consciousness, just have to manipulate the environment to get where we want with our bodies. Other than that, there is no set in stone strategy, whatever works for our bodies, that’s just what we go with because it works, may not work for other people’s bodies, but it may work for us, or him, or her. I slightly disagree with Mike on this one, it’s not entirely wrong but it isn’t entirely right either.
I mean pause reps can also be a good indicator of progression. One week you need 5-10 seconds to get that last rep, then another week you destroy the reps like they’re nothing. Not everyone is a professional bodybuilder or an expert grunter in the gym.
If you can finish the set, good but if you can't and have no spotter, a quick pause (3 seconds) and with an explosive burst finish the set, the quick pause gives you the boost to finish the last rep or 2, it avoids failure and maybe an injury.
he's honestly so close to figuring out myoreps that it's frustrating. the point of myoreps is that your body can "hit that wall" multiple times if you train that way, which btw for hypertrophy is maybe even better than just breaking through the wall once
Most people do rest pause incorrectly, you should only be able to muster 1-2 extra reps doing this style, if done correctly, and not with 10 second breaks, in the easiest position or from a dead stop(rest position), more like 3 seconds max. Then, your workout will end shortly after, because you will have rapidly hit muscular failure at that point…if done correctly.
They are talking about trying to do a set of 10 reps but your body gave up before the mark meaning you rerack the weight for a break and then unrack to finish. Not actually paused reps, Pausing in the essentric of the lift.
How are people disagreeing with Mike here??? Who tf aims for 15 reps, could only get 12, pause/relaxes for a minute then get those 3 reps when feeling refreshed. I dont even think thats what a pause rep really is. I think of a pause rep, as being in control of the weight and stopping at the bottom of the movement or the full stretch of the movement for a second or 2 then lift the weight back up. What the interviewer described was totally off the charts and warrants a revisit or rewording
Think there’s a miscommunication here. Pause reps I do them frequently, especially for smaller muscle groups. I do them for my traps. Up… hold for three seconds, slow eccentric 3 seconds. 5 pause reps. 10 normal
I see what he’s saying. He’s defining a set in the literal meaning. By definition I guess he’s saying you end a set when you stop consistently going. And you’re pausing because you couldn’t keep the same energy going. So you hit the wall when u said I need to rest.
When hitting “the wall” as he describes, what’s the purpose of even doing another set after that? What’s the point? I think the answer most people will generate (aside from the mentzer fans) is that you will stimulate growth multiple times, and thus in conclusion, you will therefore grow more. I see no difference between resting 5 seconds and reaching failure on rep 3 vs resting 60 seconds and reaching it on 10. Why stop there, why not rest an additional hour between sets? Hell why not a week between sets…. You get my point. We are trying to find the optimal time to rest between pushing our body to that failure mechanism. Someone on steroids (not accusing the greatest natural of all time *cough cough*) doesn’t even need to reach failure to stimulate growth. So what worked for him may not work for us naturals. The mechanisms we have to tap into for growth can only be triggered by failure, or proximity to failure. So to me it makes the most sense to just spend the maximum amount of time at failure (or in proximity to it) in our given training sessions. Using techniques like drop sets, rest-pause, spotting etc. there is ultimately no logical difference if you believe in drop sets but somehow don’t believe in rest pause. Both are a form of increasing intensity.
Naw the point is to stress the muscle until failure and then to rest minimally and continue to stress until failure again - not to hit some arbitrary number. I learned this one from listening to old mike mentzer videos and in ny experience it works
Every quesrion asked I can see him going 100% the opposite of however he answers. Like here for instance, fully expected him to say yeah, if you can bust out 4 more with just a small pause then you should absolutly do it. Of course.
If you can’t get to the rep range you want on a certain set. there’s nothing wrong with lowering the weight just a tiny bit (resting for a couple seconds) and then attempting to finish the set from there. I do it all the time, sometimes fatigue gets you.
There is such things hitting false failure and putting the bar down and wait 5 to 10 seconds to pick it back up. Those are one set that are done by many top bodybuilders. I created a one setter system. That’s really good. Dorian Yates used to do that system Mike mentzer it is one set program with the Nautilis would do that as well
Some of the filthiest pumps I've gotten have come from pause reps
Same
For sure, this guy is determined to be difficult
I see him do stupid stuff all the time just dying to be different
Guy asking the question should’ve framed it as a second failure. Ain’t nothing wrong with that
Yes I disagree with Mike on this as well. 10 seconds is like 4 breaths. Imagine a 10 second rest between sets.
If someone re racks their squat and breaks for 10 seconds then does the last 2 reps yeah that’s dumb I guess but whatever.
The interviewer asked the question the wrong way I think
Agreed
Pause reaps is a spastic term....its the wrong description. Basically you go till exhaustion, rest a little, then rep out a few more. What's wrong with this...its like a dropset somewhat . I've done these on chins many times....u aim for 10, I get six, you rest 10 seconds, u do another 2, rest 10 seconds, do another 2....sure, it aint s traditional single set but its awesome and very taxing and good sheet...there's no rule book here....you just fcking go for broke
Yes
@andyirons7162 mike is dumb & can't understand what the question really meant anyone knew what he truly meant . Mike has an attitude that he can't be wrong
Best comment I’ve seen on this video
Mike literally just called Arnold, Mentzer, Israetel and about 90% of the fitness community dumb.
Rest-pause (not "paused-reps") training is a fantastic way to achieve volume, intensity, conditioning and time efficiency because not all of us can spend 3 hours in the gym.
I'd argue lip fillers on a man are the dumbest thing I've ever heard of. 👄
You seem to be quite triggered and visibly hurt by Mike's comment 😂 calm down it's just his opinion.
Also Israetel and Mentzer are not dumb at all but their intelligence is incredibly overestimated.
@
Well they all achieved more with less over Ohearn who was born a gorgeous, tall, freak athlete and accomplished next to nothing with it besides landing some romance novel covers and becoming the biggest fake natty laughing stock sellout in the industry. Lemme guess, you bought his duck eggs... 🤣🤣
Boom roasted
@@anthonyinzerillo2804lol I thought the same thing, buddy was offended
@@codywirth8190I'm not a huge fan of O'Hearn and didn't buy any of his stuff. Didn't even know he sells duck eggs? 😅
Israetel achieved more than O'Hearn? He's not even a bodybuilder or what do you mean?
Dont worry about the number, worry about the intensity. The number is just something to keep in the back of your mind to track progress.
What he just said is one of the dumbest things I've heard
Do whatever makes the damn muscle grow sheesh
🎯
✅✅✅🏁
I agree you know how many muscular guys I know that compete in bodybuilding and they don’t even have a set range number at all! They just do what’s comfortable for them some days it’s more some days it’s less but they try to work out every other day
Real talk
@@miamimagiciansbody builders workout 6 days a week with 1 day rest. That’s for show, powerlifters lifters work out only 4 days out the week
I do rest pause reps at the end of my sets sometimes, but I don’t wait 10 seconds. Maybe 4-5 seconds. If I have to wait 10 seconds to do another rep, I’m done. But if I can get another one or two solid reps on my last set with just a 4 second pause in between, I’m getting those reps.
I also do them after I hit failure. I do pause for 10 seconds before the rep, and I do a total of 4 pause reps.
I don't even know if I would call 4-5 sec rest something special, it is normal to squeeze out the last rep
@@Antonio_SerdarI don’t know if I would call it special either. That’s just how I do it
@@alann4598
Yeah I didn't mean it in a douchy way, just that I wouldn't call it rest pause
Like he said, thats dumbaf. Lol you just outed yourself for doing these "pause reps" 😂
Trains like a god understands science like a Neanderthal
It's not a science!
Tbh I think he understands the science more than you
Stephen Segull of bodybuilding.
Going to failure two times is the best feeling ever
yo ignorant clown, just send more blood to your tiny muscles aint gonna help em grow. finish the set rest and go home and eat to grow. you just show us your monkey IQ congrats
Always entertaining to see Mike’s response..love it!
I really appreciate your shorter, to the point videos. Thank you.
I agree with Mike. He makes a great point here
I love these shorts. Mike is a legend
I have gained so much from pause reps. My strength is also noticeably better next workout. I actually do 2 rest pause on my last set.
Maybe it works for you but any guy that I personally seen do this is either weak or barely getting into the gym. Never really see the top dawgs resting mid set
@@WatchingWithMyEyesClosed actually that’s not true. I seen a video yesterday of Urs Kalecinski 3rd placing classic physique talking about the positive effects of pause reps. He’s a big dawg.
As much as we can look up to Mike, not everything he says should be taken as Gospel.
@@WatchingWithMyEyesClosed I mean, you can say that about any exercise. Most people who work out aren't professional bodybuilders.
There is nothing wrong with taking a moment, catching your breath, locking in, and then finishing the set. Literally nothing.
But his point is it doesn’t fucking make any sense. It doesn’t do anything extra.
It’s ego lifting and dumb like he said in the video.
there is : it's called overtraining.
as soon as you reached the failure, the growth mechanism's been stimulated.
anything you do after is just enlarging the whole (Mike Mentzer gave the analogy of digging a whole: the more volume you put on training, the deeper the whole you dig becomes. this is to explain that instead of growing, the body will suffer to just recover)
like Mike Mentzer explained it : after that you press the button and the lamp turns on, there's nothing to do after that but to eat and rest. the light is already on, you don't need to press the button anymore...
training is only to stimulate the growth via the failure.
growth occurs during the rest and by proper nutrition.
@ no, it’s called myo reps.
@@andrewtlockemanchexactly keeping the muscle closer to failure equals more muscle growth
Rest Pauses sets are a great intensity technique to push more out just like a drop set, assisted reps, partial reps. I think the interviewer didn’t frame the question correctly and that was misinterpreted as oh I didn’t get the reps I wanted so I’ll wait and start again instead of I want to make this set more intense let me goto whatever reps in reserve I’m shooting for then take a short 10-15 second rest to quickly catch your breath and let the muscle rest then to come back a push it just a bit more.
Dude Mike never blinks
He can’t 😂
I read this comment while I had the video paused at 0:51 and he has eyes closed right then.
he got botox
I don’t understand his reasoning. What’s wrong with recouping….. get up every you fall?
Tren and botox has clouded his mind
The problem is you’re wasting more energy instead of doing proper sets. Like he said it’s not anybody’s fault but your own for choosing the wrong weight from either A) ego lifting or B) being noob-novice. The fact of the matter is this, most of the greatest athletes in the world know their body through and through and will hit the correct weight to get them to their rep range 99% of the time
@@WatchingWithMyEyesClosedokay but let’s say last week you did 5x5 with 250 lbs. This week you increase it to 255 lbs. But on your last set, you only got 4 reps. What’s wrong with waiting 20 seconds and getting that extra rep?
Clearly you weren't ready to up the weight. There is difference between barely finishing a set and easily finishing one. I don't increase weight until it becomes easy to finish, some struggle to finish a set and then decide to increase weight on the next session, then rely on pause reps.
@@bobbybeard1497 so you think that doing the same weight and sets/ reps as the previous workout will yield strength gains, simply because the set was easier than last time? Because there’s no increase in volume or weight in this example. The only difference is that your last rep was easier.
Q. if i purchased 12 botox for one year and missed the 10 th 11th and 12 th appointments can return and get those ? ask the question with something he knows about
The guy is 50 and looks amazing someone is just jealous a 50 yr old man is better looker then then
You're a bitter hater
@jerome-oh9nh my dad is 60 and looks younger and more human than Mike does at 50. 50 isn't even that old.
I am touching 37 and some people go as low as 25 in judging my age. Maybe because I act like an immature 20 something I dunno but some ppl do look younger than their age.
Fun fact, you actually get more reps out of pausing than if you were to just “man up”and do as many as you can in one set.
I think he's explaining this like he's talking to a newbie, and to them this is good advice.
Basically he's saying be more mindful, choose the right weight and rep level, and probably implied, don't go past form breakdown or you could hurt yourself.
Rest pause has been around for decades Mike Mentzer used it alot. I used to do them back in the day and went from 150 lbs to 235 lbs that's a lot of muscle
He held on the negative of the last couple of reps but he said the same as mike
🐂
If you believe you packed on 85 lbs of muscle, your a dumbass
What Mathew said
He wasn't right about everything
I like Mike and think he knows his stuff and the proof is in the pudding. Look at this man, however, I use pause reps and I think they are beneficial. But hey, that's just me, you should probably listen to Mike!
He may do but 6 time Mr Olympia Dorian used pause reps 🤷 Proof is in the pudding
Dc training with RP sets has been the best training method I’ve tried in my fitness journey.
I was on the fence about Ohearn but I love this guy.
Rest pause? Completely valid
Makes sense to me. The goal is failure. Once you hit failure, stop, get the right amount of rest for the next set, and then go at it again. Once you start training smarter, you actually get the benefits of training harder.
What the interviewer is describing is myoreps which are an amazing technique to milk the most out of a set. What he said was “pause reps” which means pausing on the stretched position of each rep which is also a wonderful way to get a filthy pump and train with lighter weights and still get the same stimulus. Both are awesome in my book
This might be my fav Q&A from him
Rest-pause method being discussed here (different from “paused reps”)
"Rest pause", after failure it's a tremendous way to take intensity to another level and had one to three more reps.
Dudes a beast. But if he's talking about myoreps here (which is what I think he's talking about), those are absolutely an incredible intensity modifier and absolutely promote hypertrophy.
This is proof that everyone has room for understanding, wisdom, and growth. I really like this guy. But he's dead ass wrong on this one.
Dr Mike talks about the science behind myo reps is clear that taking a rest pause and knocking anothsr rep or 2 is GREAT for growth. Lets your muscles get their oxygen back and possibly push through what was not muscular failure but simply fatigue
For some reason this is so funny.
“Who are you making it up to?” That’s a good question. 😂
If you get results it works that simple.
Mike is the best fitness guy on the web and best troll
I’d like to see Dorian Yates reaction to this take because Dorian did rest pause sets.
He's absolutely right. Maybe you could do that on a low weight % of your max, but in real rep range there's no way you get a temporary or full muscle failure, you rack the weight take it back and "finish" the set in such a short amount of time. You just weren't done, and you had let's say 2-3 reps in you, but stopped before the failure in order to do 5-6reps more.
When you chose a good weight and do a intense set, when you pause and rerack the weight, all the blood flow is pumping like crazy, there's no way you could do more when that happens. The pump is so hard it hurts, how can you do some more in that state? Impossible.
That's not what a rest pause is. You don't rack anything. You stop at the top or bottom of the movement, take a breath or two and crank out another rep or three.
My gym sucks so i gotta get more out of very few excercises, rest-pausing is great for getting way more out of a movement. Why only go to failure once per set?^^
Not 10 seconds, but I'll often pause and breathe for 2 or 3 seconds to finish more reps.
Rest-pause sets are planned. You choose a weight that you can do for a number of rips. Four examples. Do 4 sets aiming for 10 reps. Pick a weight that 10 reps is challenging. Do your ten rips, then rest for 10 seconds, then do them again. Doing this makes each set more challenging. If you pick the right weight, there's a good chance the last set you will not get to 10. Job done. It's not something that you need to do all the time. it's just something to add to the mix.
If you can get 10 again after 10 seconds you didn’t go heavy enough
I don’t mind the mentality but rest pauses are a very legitimate technique to increasing intensity in a workout. I’ve cycled them through programs for myself and clients for 8+ years
This was very enlightening
Rest pause is an intensity multiplier on times
Its called a myorep match set, taking mini breaks until you get to your rep goals. Its a way to go to close to failure and mini resting to finish that set. Very useful tool. His logic here is bro based and has no helpful yield on mindest or the physical
The pause set principle isn’t about covering for bad previous reps or work ethic. It’s based on the concept that the reps done at the end when one is at their closest to failure promote the most hypertrophy, so resting and pumping out several more at that same near-failure state of muscle fatigue will stimulate similar muscle growth across a greater number of reps over a longer amount of time under tension.
I find it intriguing but have not really ever incorporated them. I actually train more like Mike is advocating here, but I think he’s mistaken since there is a sound logical reason for doing such sets that doesn’t simply seek to compensate for previous indolence or error.
that sounds like cluster sets, Mike gives solid advice but I like them, you can push beyond failure. You stop when technique degrades, rest as little as possible and squeeze a few more reps (you can repeat it and do 2 mini sets of 3-4 reps after the main set of 8 reps for example)
Iv literally increased my weight and rep range doing few second pauses at the last few reps to squeeze em out. This creates crazy pump for me... better than not getting the few extra reps and have a lack luster pump
Enter Schwarzenegger..."You have to go beyond the pain barrier!...That's the difference between a WINNER and a LOSER!"
He’s talking bout if you’re wrecked from the first 11 out of say 12reps do you rest before hitting that last rep in other words rack it and go again. No.
That’s basically a whole new set minus an efficient rest. Not to say a lot of us haven’t done it. But it doesn’t count as part of the set once you re-rack that’s it.
If you Hold the weight and then rep that’s a different tempo that’s paused reps. Like Pause at the Bottom then explode up.
But the question is if you’re exhausted from the other reps to break then go again straight away.
To be honest I agree with Mike, if it’s my last set and I wanted 12 but struggled to get 9 I don’t rack it and wait 10 seconds to get 3 more? I know this works do some guys but for me I’m happy with the 9
The end range close to failure is where you want to hang out. Drop set that shit and keep pumping.
I agree. I think rest pause is a great intensity technique, but for most body parts 10 seconds isn't going to do anything. You need more time to restore any kind of meaningful energy. 20-30 second minimum and that is using actual well focused breathing.
Definitely more rest is optimal on most of your sets. But using what's detailed above is how you properly use rest pause technique.
What about cheese??
Can I eat a lot of it if my cholesterol is OK?
Rest-pause reps are super effective for hypertrophy
Like Mike mentzer said, when you reach failure and you absolutely pushed your self with keeping good form, there is absolutely no point to push for more since you already went all the way to failure everything after failure is just ego and could work against your progress
Bro Mentzer was one of the biggest proponents of pause rest sets.
The way I see it, if you can still push your muscles to do a few more reps after just 15 seconds, your muscles weren't pushed that hard. By doing 15 seconds rest pause reps, I ensure I've reached higher intensity and activation of the muscles
people getting mad because this man has a different opinion than some of the other guys they listen to 😂. maybe there wrong? it's ok to have a different opinion if you can back it up.
I mean it's just more work and more stress and more tearing of muscle fibers and more growth it seems what does it matter if it's all at once or 10 seconds later idk..
It's because of the way the question was phrased that Mike is against it. If you're using it going into the set planning on doing a rest pause as a way to go beyond concentric failure then it's a perfectly good technique and I bet Mike would have had a different answer
Pause rest is what he should do. You dont rest in volume sets, you REST REST, like heart bpm rest.
Heres the thing ..if you're doing 5 sets(lets say) of 12reps. The last 2 sets you couldn't get 12 but instead you got 9. Then you definitely wanna match the same reps for each set...unless you're adding weight for each set. Otherwise "pause" is a smart decision in term of strength in the long run.
It makes sense. Sounds like "to failure" was 8 for you. Rest, then do pause reps as a separate set.
Rest pause is a great technique
Excellent advice.
lol I love this guy
Mike doesn’t make any sense here. Your muscles don’t know how many reps you’ve done this a totally valid way to hypertrophy
Exactly, our bodies don’t register weight, machines, barbells, numbers, or even rest time. The only thing that the body is concerned with it adapting to the environment that it is being under stressed, but we our consciousness, just have to manipulate the environment to get where we want with our bodies. Other than that, there is no set in stone strategy, whatever works for our bodies, that’s just what we go with because it works, may not work for other people’s bodies, but it may work for us, or him, or her.
I slightly disagree with Mike on this one, it’s not entirely wrong but it isn’t entirely right either.
@ agree with most of what you say but Mike states that it is “stupid” which it isnt
That really helps out
But doing pause reps (a slight second or two at the stretched position) is sometimes a good way to add some intensity.
Easy guys. Dr Mike will set it straight
I mean pause reps can also be a good indicator of progression. One week you need 5-10 seconds to get that last rep, then another week you destroy the reps like they’re nothing.
Not everyone is a professional bodybuilder or an expert grunter in the gym.
It makes 100% sense
I do rest pause all the time and I love it.
If you can finish the set, good but if you can't and have no spotter, a quick pause (3 seconds) and with an explosive burst finish the set, the quick pause gives you the boost to finish the last rep or 2, it avoids failure and maybe an injury.
he's honestly so close to figuring out myoreps that it's frustrating. the point of myoreps is that your body can "hit that wall" multiple times if you train that way, which btw for hypertrophy is maybe even better than just breaking through the wall once
Honestly I do this all the time. Especially on lifts I suck at like overhead press. I think the extra volume helps but I could be wrong.
Love how taken aback he is by people’s mental weakness 😆👍
Most people do rest pause incorrectly, you should only be able to muster 1-2 extra reps doing this style, if done correctly, and not with 10 second breaks, in the easiest position or from a dead stop(rest position), more like 3 seconds max. Then, your workout will end shortly after, because you will have rapidly hit muscular failure at that point…if done correctly.
Guys Mike gave good advice here just in the wrong order.
You mean Myoreps? Or rest pause like waiting on the stretch?
This guy is awesome!
They are talking about trying to do a set of 10 reps but your body gave up before the mark meaning you rerack the weight for a break and then unrack to finish. Not actually paused reps, Pausing in the essentric of the lift.
And the drop set works Good?
I will say this. Yeah, he's calling out a lot of folks (indirectly) but I'd love to see how Mike compares to the other legends at older ages.
How are people disagreeing with Mike here??? Who tf aims for 15 reps, could only get 12, pause/relaxes for a minute then get those 3 reps when feeling refreshed. I dont even think thats what a pause rep really is. I think of a pause rep, as being in control of the weight and stopping at the bottom of the movement or the full stretch of the movement for a second or 2 then lift the weight back up. What the interviewer described was totally off the charts and warrants a revisit or rewording
Think there’s a miscommunication here. Pause reps I do them frequently, especially for smaller muscle groups. I do them for my traps. Up… hold for three seconds, slow eccentric 3 seconds. 5 pause reps. 10 normal
I see what he’s saying. He’s defining a set in the literal meaning. By definition I guess he’s saying you end a set when you stop consistently going. And you’re pausing because you couldn’t keep the same energy going. So you hit the wall when u said I need to rest.
Ok what if it's heavy squats and you won't get those extra reps unless you pause for a few seconds to catch your breath. Maybe my cardio is just shit?
Only thing Mike has ever said that makes sense to me
When hitting “the wall” as he describes, what’s the purpose of even doing another set after that? What’s the point? I think the answer most people will generate (aside from the mentzer fans) is that you will stimulate growth multiple times, and thus in conclusion, you will therefore grow more.
I see no difference between resting 5 seconds and reaching failure on rep 3 vs resting 60 seconds and reaching it on 10. Why stop there, why not rest an additional hour between sets? Hell why not a week between sets…. You get my point. We are trying to find the optimal time to rest between pushing our body to that failure mechanism.
Someone on steroids (not accusing the greatest natural of all time *cough cough*) doesn’t even need to reach failure to stimulate growth. So what worked for him may not work for us naturals. The mechanisms we have to tap into for growth can only be triggered by failure, or proximity to failure. So to me it makes the most sense to just spend the maximum amount of time at failure (or in proximity to it) in our given training sessions. Using techniques like drop sets, rest-pause, spotting etc. there is ultimately no logical difference if you believe in drop sets but somehow don’t believe in rest pause. Both are a form of increasing intensity.
Naw the point is to stress the muscle until failure and then to rest minimally and continue to stress until failure again - not to hit some arbitrary number. I learned this one from listening to old mike mentzer videos and in ny experience it works
Every quesrion asked I can see him going 100% the opposite of however he answers. Like here for instance, fully expected him to say yeah, if you can bust out 4 more with just a small pause then you should absolutly do it. Of course.
If you can’t get to the rep range you want on a certain set. there’s nothing wrong with lowering the weight just a tiny bit (resting for a couple seconds) and then attempting to finish the set from there. I do it all the time, sometimes fatigue gets you.
Mike is the MAN
One of the few times he actually said something true. Intensifiers are crap
Intensity sets hit different though, fail your set, rest 15 seconds, hit it again with the same weight.
Mike Israetel begs to differ.
I agree with him it’s just go in one shot
Shots fired at Dr. Mike and my-o-reps
I literally watched videos of Arnold and them doing pause reps, fighting to complete that set
There is such things hitting false failure and putting the bar down and wait 5 to 10 seconds to pick it back up. Those are one set that are done by many top bodybuilders. I created a one setter system. That’s really good. Dorian Yates used to do that system Mike mentzer it is one set program with the Nautilis would do that as well
Dorian used Pause reps 🤷