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Muscle-Building Workout and Diet

Hey, what’s up guys? Sean Nalewanyj here of In this video, I just wanted to show you guys basically just some
training footage that I kind of had laying around, it’s from a few months back. And it’s
demonstrating a high intensity technique called, “Multi-rep rest-pausing.” Now, for the most
part, I generally don’t recommend using specific high-intensity techniques like pre-exhaustion,
or super-sets, or drop sets or anything like that. Unless you are a relatively advanced
lifter and you really know what you’re doing, if you’re a beginner to intermediate, there’s
really no need to include these types of techniques in your workout plan, because training either
to concentric failure or one or two rep short to failure is easily going to be enough. And
it’s going to allow you to perform more overall volume, which is going to translate to better
overall progress. But I did have this footage here, so, I thought I would share it with
you. Again, this technique is called, “Multi-rep rest-pausing.” There’s a variety of different
ways that you can use this technique. But the way that I’m demonstrating today is where
a set is taken to concentric muscular failure, then you’re going to rest about 10 to 15 seconds,
you’re going to go to failure again. Then you’re going to rest another 10 to 15 seconds,
and then go to failure one more time. So, it’s actually a very difficult technique to
use. It’s very high intensity. And again, I wouldn’t recommend using this, unless you
are relatively advanced. If you’re an intermediate, again, if you want to just throw something
like this in from time-to-time, that’s fine. If you’re a beginner I definitely wouldn’t
bother with it. But it’s just kind of something that you can use every once in a while, just
to kind of add — add something new to your workout. Now, I wouldn’t recommend using this
for exercises like squats, or deadlifts or bent over rows like big power movements. The
clip I’m going to show you is a clip of a inclined hammer press — oh, sorry, flat hammer
press. Using machines or bars, any kind of cable system, these are all very good for
this technique because it’s very easy for you to kind of pause and resume your set really
quickly. You know, if you’re using dumbbells or even barbells in some cases, it takes a
lot of effort to kind of re-rack and unrack the weight. So, machines are really good for
this. And again, I wouldn’t recommend this for power movements, but you can use this
for chest, you can use it for pull-down movements, machine rows, bicep curls, you can use it
for overhead presses, triceps, calves, pretty much most muscle groups. Again, like I said,
I will just avoid using it for the big power movement. So, I’ll show you that — that training
clip right now. So, there isn’t really a whole lot to give in terms of commentary for this
particular exercise. Again, the basic idea here is that you are aiming to hit concentric
muscular failure three times within a basically a single extended set. So, you are going to
want to go a little bit higher rep than normal on this. I mean, you don’t want to be doing
five reps on your first set, because by the time you get to the second and third phase,
your strength is going to be completely zapped. So, I would say for this particular exercise,
probably a minimum of about seven reps for the first set, anywhere up to, you could go
as high as 10 to 12, it just depends. I think on this first set here, I got to seven reps,
and again, this is a to failure technique. So, for each particular phase, you want to
go to concentric muscular failure which is the point where you can’t perform another
rep in proper form despite your best efforts. So, for me, the way I approach it is I’ll
typically go into the last rep. It’s extremely difficult to where I know that I’m not going
to get the next rep. But if I know for sure, I’m not going to get that next rep, then,
I don’t bother doing it. So, for me, that’s concentric failure right there. So, that’s
the first phase done. The resting periods can vary. There’s no one set absolute guideline.
I go with about 15 seconds. You can go a little bit shorter. You can go a little bit longer.
Some people go with breaths as well. They’ll say, do your set and then wait 12 to 15 breaths.
That’s another option. But I like to go with the 15-second guideline, because it’s a little
bit more exact. So then, here’s the second phase. I find it for me that my strength gets
zapped quite a bit by the second set. It doesn’t carry over very well like I can’t perform
a lot of reps after I’ve already gone to failure once. So, I did seven on the first. And I
think I do — well, we’ll find out. I don’t even remember. So, I did finished two reps
there. There’s no chance I’m getting a third rep. So, that’s the end of the second phase.
And then again, I’m just going to rest another roughly 15 seconds, and finished it up with
a third phase here. So, again, this is something you want to use sparingly. I wouldn’t recommend
using it like multiple times in a single workout for a given muscle group. Definitely you want
to use that just once per workout for a given muscle group. And it’s — again, it’s something
you want to use just every now and then if you are an intermediate or more advanced lifter.
So, here’s the final phase here. And I think I didn’t even get this rep here, but I almost
got it. The handles on this machine start pretty far back. So, it’s hard to get out
of that bottom position. So, yes, I didn’t quite get that first rep, but almost. So,
again, this is a technique that I would recommend using sparingly. If you’re a beginner, you’re
definitely not going to need to bother with it. But if you are an intermediate or more
advanced lifter and you want a high intensity technique to add in from time to time just
to kind of change things up, multi-rep rest-pausing is definitely one of my favorite overall high-intensity
techniques available. I’m not a big fan for drop sets. Not a big fan of supersets. Not
a fan of pre-exhaustion, but multi-rep rest-pausing is one thing that I will add into my workouts
every now and then just for something different. So, I hope you found this training clip here
useful today. As always, if you enjoy the video, please make sure to hit the like button,
leave a comment and subscribe to stay up-to-date on all of our future videos. Also make sure
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giveaways. Thanks again for watching. And I’ll talk to you again soon.

25 thoughts on “The “Rest Pause” Training Method


    An advanced lifting technique for those of you who want to mix it up from time to time…

    Multi-Rep Rest Pause Technique

  2. The only direct side delt work I do is literally 3-4 sets of super controlled seated side laterals… and with only 15 pound dumbbells 🙂 … I don't currently do any overhead press work either.

  3. I'm pushing as hard as I can on the positive and the negative is 4-5 seconds… pretty standard… though I do go a bit slower on the negatives and always have.

  4. Hello, have you seen Max Muscle Extend? (Go Google it) You will find out about the serious crimes we commit against our bodies. With Max Muscle Extend, you will discover how to get ripped quickly.

  5. A technique I used to use occasionally, which I can't remember the name of, was, with a bench press, for example, go to failure, then have someone spotting to lift the bar and just do the downward part of the movement to failure again, then have them life the bar half way and just hold the weight in that static position until failure.  It's extremely intense and keeps the muscle focused for quite a long duration overall.  We would only do one set of a given exercise like this, just to break things up a bit.

  6. hey sean, I have been working out each muscle 2 times a week, hitting about 120 reps per big muscle and 40 reps per small muscle, per week, and it gave me very good progress. Per week I give each muscle just one drop set, so this is just 5 intense dropsets per week for upper body. (chest, shoulder, lats, biceps, triceps). I was wondering how much intensity is enough for my frequency, I want to do a lot of intense sets but I don't want to overdo it. If I am progressing per workout, Does that mean the intensity is enough?

  7. This rest pause method goes back 70 years ago. I used the “Super Rest-Pause Method” as explained and elaborated on by Donne Hale in the Old Iron Magazine, July 1965, pages 22-23. Most of the programs initially used the sequence of 1 rep then a 10 second rest, 2 reps then a second rest, 3 reps then a 10 second rest until one reached 10 reps and a 10 second rest.
    Donne reversed the order of performance. The advantages here is one worked with the heavies weight first thus inducing hard fiber strong muscles that could perform as well as they looked.
    To perform the “Super Res-Pause Method’ You take a weight and perform 10 reps then a 10 second pause, pick up the weight perform 9 reps then a 10 second pause, pick up the weight again then 8 reps another 10 second pause and so on until you are down to 1 rep. If you can do more than one rep you simple keep going until failure on this last set. A lot of intense concentrated work can be done this way in a minimal of time.
    Donne is one of the top physical culturalists in America for 70 years and today at 94+ years he looks amazingly youthful and continues to regularly work out. He has published his own Magazine the Florida Weight-Man in the 1960s, written for Iron Man Magazine in the 1960s in a segment called “Bits of Brawn”. He also operated the Sandy Surf Hotel on Miami Beach in the 1960s where top strongmen and other athletes came and trained.
    Don himself was able to clean and jerk 300 pounds at 160 pounds in the 1930’s and in addition to this was a top boxer and hand balancer. Even in his mid-60s he was capable of strict barbell pressing well over 200 pounds.
    I myself have followed his training advice such as the “Super Rest-Pause Method” above and at age 62 have a 19 1/4 inch arm and can do seated 80-degree simultaneously presses with a pair of 105 pound solid dumbbells for sets of 5 reps. I have never used anything stronger than a protein powder and not all much of that.
    Stephen Herndon, BS, MS, MA, Ed.S., Ph.D. Professional Member of the National Strength and Conditioning Association

  8. Now I found a use on that machine. LoL but seriously that's a great technique. I had wrong idea on rest pause's purpose but now I get it. I'm going to try that!

  9. Sean, thank you for this information!!It is good to see people in the industry who have a clue as to what is going on! Thanks again brutha! Keep up the good content!

  10. Thanks for the video, do you think it will be okay if after 10 seconds rest I will raise the resistance in 5 pounds?

    And after Another 10 seconds
    i will eturn to my previous weight?

    Of course I'm not going to do it in exercises that would be dangerous in this technique as squats and deadlifts

  11. I've dismissed this before, but now I'm thinking about doing multip-rep rest pause sets in every workout in order for me to gain more size and bust through plateaus.

  12. Well, i built all my muscle in the first 7 months all 25lbs, then i plateaud after. So it does work doing this helps with my wrist injury so i don't need heavy weight

  13. After training for many years and reading about every HI technique but rest – pause, i began to use it thinking it was something i accomodate to my personal preference w/o if it work or not. I just knew that if i could do 12 reps at the same pace, by taking shirt brakes, i could extend reps to 20 or more. I noticed new gains at once. Later on i found out the sustem already existed and once less skeptical, i began to use it mire and more. It fits my preferences, i like it and enjoy it now, and i never repeat the same scheme. I might go by 5s to 20s periods of rest, and in most casss i go to momentary muscular failure. Really love it

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