What EXACTLY is rest-pause technique?

H

holabuster

0
According to what I've read, in order to rest-pause, you:
1. Perform reps of an exercise to exhaustion.
2. Rack or lock the weight
3. Rest for 5-15 seconds
4. Unrack and perform as many reps as possible
5. Continue until you reach your rest-pause rep count
http://www.bodybuilding.com/fun/seth3.htm

However, according to another article, you:
1. Perform one rep
2. Rack the weight
3. Rest for 15 sec
4. Unrack weight and perform on rep
5. Continue until you reach your rest-pause rep count
http://www.bodybuilding.com/fun/mahler71.htm

Which is it?

I'm creating a program for myself based off of the rest-pausing in Doggcrapp Training, if that helps. I think it'd be the first technique described.

Thanks.
 
It's more like the top one, you want like 15 breaths (20 seconds), and you should fail so you should need someone to rack the weight. Are you doing true DC with only 1 rest/pause set per workout?
 
It seems like the rest pause technique is very very affective. I might need to try this for my first month of weight training this winter to see if it is useful.
 
holabuster said:
That's right. I figured out my workout plan just this afternoon. I'm pretty excited about it!
Click to expand...
Let me know how it goes, I used it for a little while but it seemed more toward strength than size for me. But I've seen people blow up on it too..
 
you'd probably be better suited with a strength training program like Starr's 5x5 or one of the westside variations rather than trying to bastardize DC to fit your needs.
 
The second article is refering to Cluster Sets

Done exactly like you said, rep, rest for 10-15s, rep etc, to failure. You use a fairly high amount of weight(4rm or so). It allows you to do many more reps than you would traditionally at the given weight.

Very good for getting over plateuas, especially on bench I have found.
 
Here's my workout plan. It was difficult to gather exactly how to create a DC workout but this is what I got from it.

First I have a series of warmups and then ONE work set. This set is either a straight set indicated by (S) or a rest-pause set indicated by (RP).

I split chest, shoulders, triceps, back width, and back thickness for one day, and quads, hams, calves, biceps, and forearms for another.

The different exercises have different rep ranges for the RP.

After many of the exercises, I'm to engage in an "extreme stretch."

Each line goes:
Exercise
Warm-up Sets Work Set (S/RP)

Workout 1
Barbell Flat Bench Press
2 Sets (12, 6) 11 to 15 (RP)
Chest Stretch 60 Seconds
Dumbbell Shoulder Press
2 Sets (12, 6) 11 to 15 (RP)
Shoulder Stretch 60 Seconds
Close-grip Bench Press
2 Sets (12, 6) 11 to 15 (RP)
Triceps Stretch 60 Seconds
Weighted Crunches
1 Set (25)
Wide-grip Pullups
2 Sets (12, 6) 11 to 15 (RP)
Back Stretch 60 Seconds
Deadlift
2 Sets (12, 8) 6 to 8 (S)
Back Stretch 60 Seconds

Workout 2
Squats
3 Sets (12, 8, 4) 4 to 6 (S)
Quadricep Stretch 60 Seconds
Leg Curl
2 Sets (15, 10) 20 to 30 (RP)
Hamstring Stretch 60 Seconds
Standing Calf Raises
2 Sets (15, 10) 12 (S)
Weighted Crunches
1 Set (25)
Alternate Dumbbell Curls
2 Sets (12, 6) 11 to 15 (RP)
Hammer Curls
2 Sets (12, 6) 11 to 15 (RP)
Bicep Stretch 60 Seconds

Workout 3
Slight Incline Barbell Bench Press
2 Sets (12, 6) 11 to 15 (RP)
Chest Stretch 60 Seconds
Dumbbell Shoulder Press
2 Sets (12, 6) 11 to 15 (RP)
Shoulder Stretch 60 Seconds
Dumbbell Lying Tricep Extention
2 Sets (15, 10) 15 to 20 (RP)
Triceps Stretch 60 Seconds
Weighted Crunches
1 Set (25)
Pull Downs to Front
2 Sets (15, 10) 15 to 20 (RP)
Back Stretch 60 Seconds
Machine Rows
2 Sets (15, 10) 12 (S)
Back Stretch 60 Seconds

Workout 4
Leg Press
2 Sets (15, 10) 6 to 10 (S)
Quadricep Stretch 60 Seconds
Stiff Leg Deadlift
2 Sets (15, 10) 12 (S)
Hamstring Stretch 60 Seconds
Standing Calf Raises
2 Sets (15, 10) 12 (S)
Weighted Crunches
1 Set (25)
Alternate Dumbbell Curls
2 Sets (12, 6) 11 to 15 (RP)
Hammer Curls
2 Sets (12, 6) 11 to 15 (RP)
Bicep Stretch 60 Seconds

What do you think?
 
You need to read ALOT more about the routine, because what you listed is NOT DC. Checkout IM.com for the details. The things that jump out at me that are wrong are the following:

- DC never uses flat BB bench press, too prone to injury.
- Your order is wrong for your leg days, it should be biceps/forearms/calves/hamstrings/quads.
- Most DB RPs are supposed to be in the 15-20 rep range, not 11-15.
- squats are completely wrong. Its one 4-8 rep set followed by a "widowmaker" which is a 20+ rep set using approximately your 10RM. This is to be done for all quad exercises (Though other quad exercises go in the 6-10 rep range for the inital set)
- Abs should be done on off days
- You doing the same exercises more than once a cycle, thats wrong.
- Its supposed to be a 6 day cycle, not a 4 day cycle.

You clearly need to do your homework. Again, this is intended for advanced trainees. Given your stats, I don't think this is the appropriate routine for you.
 
Yeah that's deff not standard DC.. I would look into a more novie routine, and keep reading about dogcrapp
 
holabuster said:
According to what I've read, in order to rest-pause, you:
1. Perform reps of an exercise to exhaustion.
2. Rack or lock the weight
3. Rest for 5-15 seconds
4. Unrack and perform as many reps as possible
5. Continue until you reach your rest-pause rep count
http://www.bodybuilding.com/fun/seth3.htm

However, according to another article, you:
1. Perform one rep
2. Rack the weight
3. Rest for 15 sec
4. Unrack weight and perform on rep
5. Continue until you reach your rest-pause rep count
http://www.bodybuilding.com/fun/mahler71.htm

Which is it?

I'm creating a program for myself based off of the rest-pausing in Doggcrapp Training, if that helps. I think it'd be the first technique described.

Thanks.
Click to expand...

Both are a form of rest-pause/cluster training.

Here's a decent article
http://www.t-nation.com/findArticle.do?article=283var2
 
maverickbu said:
You need to read ALOT more about the routine, because what you listed is NOT DC. Checkout IM.com for the details. The things that jump out at me that are wrong are the following:

- DC never uses flat BB bench press, too prone to injury.
Yeah, you're right. I guess I should do it on the smythe. I thought it'd be okay cause I'm much more used to it, but thanks for the headsup. I'll change that.
- Your order is wrong for your leg days, it should be biceps/forearms/calves/hamstrings/quads.
Yes, I changed it to put quads first. What I've read has said one should split it between these body parts but didn't say what order it should be in. Correct me if I'm wrong, but wouldn't it be more logical to put squats first? I've read numerous times that large, heavy compound movements like squats help initiate hormones that aid in muscle growth throughout the body. Why would biceps be first?
- Most DB RPs are supposed to be in the 15-20 rep range, not 11-15.
It said that for shoulders, it should be 11-15. I admit, the alternating dumbell curls are off. Maybe I'll change it to 15-20.
- squats are completely wrong. Its one 4-8 rep set followed by a "widowmaker" which is a 20+ rep set using approximately your 10RM. This is to be done for all quad exercises (Though other quad exercises go in the 6-10 rep range for the inital set)
One source said 4-6 for the first set, i don't think that matters too much. As for the widowmaker, wow, thanks for reminding me. I meant to figure out what that was and i guess i forgot to put it in. How would I manage 20 reps on my 10RM? Help!
- Abs should be done on off days
Okay...But...why? Could i just do it at the end?
- You doing the same exercises more than once a cycle, thats wrong.
- Its supposed to be a 6 day cycle, not a 4 day cycle.
Yeah you're right. that stems from the fact that I chose only 1 or 2 exercises per muscle group. I guess I'm just a little intimidated of doing a LOT of new exercises I don't know. How important is having three diff exercises? I'll try to rework this to have a 6 day cycle.

You clearly need to do your homework. Again, this is intended for advanced trainees. Given your stats, I don't think this is the appropriate routine for you.
Click to expand...

Thanks a lot for your comments. They help a lot! I mean, yes, my stats aren't "impressive." Do you think I wouldn't be able to gain from this? Of course, my workout plan is not complete, hopefully it will be soon! Update coming up.
 
oh and i have just one more question.

According to this list:

Why is it that incline/decline barbell bench press is okay, and incline/decline smythe, but not flat?

Thanks.
 
You have a lot of questions that would be answered by doing research on IM.com. Read for a long time there.
 
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