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.
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: 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.