Is training with rest breaks still popular?

The other day a potential client asked me a funny question… Is training with rest breaks popular?

I have been asked many questions in the past about the effectiveness and execution of certain high intensity techniques, but never about their popularity.

Mike Mentzer back in the 70s popularized (again that word) training with rest breaks for bodybuilding. Until then it was known but not used in the world of bodybuilding… at least not by many. It’s been around since the mid-1940s and its effectiveness, at least the effectiveness of single repetition maximums in building strength and therefore muscle size, has been used by strongmen for decades.

The rest pause is extremely effective for the advanced athlete who may have reached a dead end in progress and has the ability to focus on exerting maximum intensity of effort with just one repetition. It is not for the faint of heart or for beginners who have yet to hone their concentration skills to complete momentary muscle failure. However, it is for the experienced powerlifter whose experience with proper exercise style and execution is acute, since the force from the first repetition is high.

Since most exercise programs incorporate multiple reps, the first rep of a set is the safest because it’s nothing more than a warm-up…as is each and every rep in a row until the last rep almost impossible to beat. starts the growth mechanism of the body. The problem with many advanced athletes is that because they have already built a great deal of mass and strength, the demand on their body’s available resources is extremely high, becoming limiting. To test this, put a beginner next to an advanced competitive bodybuilder. Have both of you do one set of barbell curls to failure. The beginner, with the 13-inch arm using 50 pounds and the bodybuilder with the 19-inch arm using 155 pounds, are both doing a set of barbell curls. Notice a few repetitions in the movements for the difference in your overall appearance. The beginner, while executing each repetition correctly, appears to be simply going through the motions while the bodybuilder’s breathing and sweating have increased. By the time they’re both done and reach momentary muscular failure, even though the beginner could probably do another set, the bodybuilder is exhausted, breathing like a racehorse and sweating all over. The reason for this is that while the average person has the ability to increase their strength by up to 300 percent, their ability to compensate or recover is only increased by 50 percent…not to mention, in the example above, a bodybuilder whose 19-inch boom is the contraction fully utilizes more fuel and oxygen and produces greater amounts of waste products than our smaller variety with the 13-inch boom. Now let’s change the barbell curls to squats and you can imagine the difference… you get my point?

Although the beginner may use 135 pounds for his set of squats, imagine the bodybuilder uses 550 for his. I’ve seen this with advanced trainees doing legs; it’s their breath, not their strength, that prevents them from reaching that last near-impossible rep that ignites the body’s growth process. So what is the answer?

Rest Pause! With the rest break, there is a rest between each and every rep max, allowing the cardiopulmonary system to reset (or catch up), without the downside… waste buildup, which which allows another maximum contraction. Because heavy weights are used and there is a maximum contraction with each repetition, this type of training is extremely demanding and effective.

Longer rest periods are needed along with enough carbohydrates present in your diet to fuel these workouts. A well balanced diet is necessary. Glycogen is necessary for the high intensity contractions of this type of training.

Since this is a very intense workout, it should be short and infrequent. Below is an example of a properly designed rest break training routine divided into three workouts.

NOTE: Each workout will be done with 4 repetitions, each maximum weight, with 10 seconds between each repetition and up to 15 on the last repetition. You can enlist the help of your training partner to complete reps 2-4 if not of your own accord or reduce the weight accordingly to ensure each rep is your maximum. A little experimentation is necessary at first.

WO 1- Chest, Shoulders, Biceps

pecking cover

Nautilus or Hammer Bench

Nautilus or Hammer sides

Cable Wide Grip Upright Rows – Done Regular to Failure – 6-10 Reps

Nautilus or hammer curls

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WO 2 – Back and Triceps

Nautilus Jumpers

Chins or Pulldown (palms facing you)

Deadlift – Done regularly – 5 reps max.

Nautilus Tri Extension or Pushdowns

Close Grip Benches – Done Regularly – 6-10 reps

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OT 3 – Legacy

leg extensions

Leg Press or Squats: (if training partner’s safety is not first, always employ a power stand or do a straight set of squats stopping one rep before failure)

leg curl

calf raises

As mentioned above, due to the increased intensity… when employing this type of training or any HIT training, rest is paramount. If you manage your volume and frequency correctly, you will progress without the effects of overtraining.

I suggest a 4-5 day rest period between each workout and a complete 10 day rest after about 6 weeks of training. When you resume, you can choose to return to a general high intensity training routine while employing rest breaks here and there, perhaps one set per workout, or if you want to resume rest break training, I suggest doing so while eliminating the following training exercises and resting 5-6 days…

WO 1 – Wide Grip Vertical Cable Rows

WO 2 – O…close grip bench or triceps extensions

WO 3 – Leg push-ups

You’ll notice that by implementing the rest break correctly, along with high intensity training theory, your strength will skyrocket. If you’re an advanced athlete who’s hit a stalemate in your progress, I suggest you take two full weeks off or more…before starting training on a rest break. What I find is that in many cases you are already in a state of overtraining and this time is necessary for your body to compensate for that overtrained condition. Good luck!