TRAINING ARTICLES

Why Rest-Pause?

Rest-Pause is a great movement that is used in different forms of training such as DoggCrapp to help take the set not to failure, but close to it, and trying to utilize the muscle in a different manner. At FUSION, we believe in changing programs and reps/sets often to help “shock” the muscles and provide new growth. This is just another edge to training, such as a drop set, forced reps, or training to complete failure, that we have found effective and can consider as an alternative to the different forms of training we offer.

Who should use this?

We would wait until you have a good one to two years under your belt and understand the basic complex lifts before moving into this sort of program. Gains are made out of the gym with eating an adequate amount of food to supply your goal. This is more for an intermediate/advanced lifter, not for a novice. Consider getting comfortable with executing the full range of motion and learning the basic lifts before moving into this.

Instructions

4–8 Rep Range Sets

  • Stop all 4–8 rep range sets 1 rep shy of failure
  • Stick with a weight until you can perform 6 reps with it
  • Once you can complete 8 reps with a weight, increase the load by 10 pounds

Rest-Pause Sets

  • Rest-Pause: First set, shoot for 8–10 reps, then rest 10–15 seconds and do another set, then rest 10–15 seconds and do another set.
  • Rest-Pause sets are taken to failure
  • Make sure to breathe deeply while resting.

Chest A

Flat or Incline Press 3 x 4–8
Military Press (Barbell or Dumbbell) 3 x 4–8
Close-Grip Bench 3 x 4–8
Dips 3 x 4–8

Back A

Hammer Pulldowns 3RP (12–18 reps)
Hammer Rows 3RP (12–18 reps)
Machine Shrugs 3RP (12–18 reps)
Machine or Preacher Curls 3RP (12–18 reps)
Lat Pulldowns 2 × 12–15
Seated Cable Rows 2 × 12–15
Dumbbell Shrugs 2 × 12–15
Cable Curls 2 × 12–15

Legs A

Squats 3 x 4–8
SLD 3 x 4–8
Dumbbell Lunges 3 x 4–8
Seated Calf Raises 3 x 4–8
Standing Calf Raises 3 x 4–8

Chest B

Incline Press* 3RP (12–18 reps)
Decline Press* 3RP (12–18 reps)
Military Press* 3RP (12–18 reps)
Skullcrushers 3RP (12–18 reps)
Cable Crossovers HIGH 2 × 12–15
Cable Crossovers LOW 2 × 12–15
One-Arm Cable Laterals 2 × 12–15
Tricep Pressdowns 2 × 12–15

*Barbell, Smith Machine or Hammer Strength

Back B

Deadlifts 3 x 4–8
Pull-Ups 3 x 4–8
Bent-Over Rows 3 x 4–8
Barbell Shrugs 3 x 4–8
Barbell Curls 3 x 4–8

Legs B

Leg Press 2 × 6–8, 1 × 20
Hack Squats 2 × 6–8, 1 × 20
Leg Extensions 2 × 6–8, 1 × 20
Leg Curls 2 × 6–8, 1 × 20
Standing Calf Raises 2 × 6–8, 1 × 20
Seated Calf Raises 2 × 6–8, 1 × 20

← Older Post | Newer Post →

SIGN UP NOW!




/