Rest-Pause Reps for Strength, Muscle and Power!

Hail to the Dinosaurs!

Yesterday I gave you a great little training
technique that combined pause reps and regular

You did 3 x 5 working sets, and you started
with one pause rep followed by four regular

You worked up to 3 pause reps followed by
two regular reps -- and then you added weight
in the next workout and did 3 x 5 regular
reps, and after that, you repeated the
cycle with the pause reps and regular

Here's something similar using rest pause
reps and regular reps.

Rest pause reps are different than pause
reps.  You do a rep, pause for 10 to 20
seconds, and then do another rep. This is
a very effective training technique, in
part because it allows you to make each
individual rep a 100 per cent, tightly
focused, PERFECT rep.

Some people do rest pause reps at the
end of a set, to allow more total reps
after they hit momentary muscular failure
and can no longer do consecutive reps.

But I prefer to do them at the beginning
of a set -- and finish up with some non-
stop reps at the end of the set.

For example:

After a progressively heavier series of
warm-up sets, do 3 x 5 working sets in
the deadlift or Trap Bar deadlift.

Instead of doing the reps in regular,
consecutive fashion, do ONE rep in
perfect form.

Lower the bar to the platform.

Pause for about 15 to 20 seconds.

Do a second rep in perfect form.

Lower the bar to the platform.

Pause for 15 to 20 seconds.

Now do three consecutive reps to
finish the set.

Sounds simple, but give it a try and
you'll be surprised to see how hard
it is -- and how it forces you to
dig deep to focus and concentrate
on each and every rep.

Good stuff.

And of course -- you can combine the
rest pause technique with pause reps.

Just include a two second pause on each
of the rest pause reps -- perhaps at the
point where the bar is right below the

That's some serious training -- and it
will build some serious strength, muscle
and power.

As always, thanks for reading and have
a great day.  If you train today, make
it a good one!

Yours in strength,

Brooks Kubik

P.S. I cover rest-pause training in detail
in Strength, Muscle and Power:

P.S. 2. My other books and courses are
right here at Dino Headquarters:

P.S. 3. Thought for the Day: "If you're
going to train, do it right. Make every
rep count." -- Brooks Kubik