Search
Language
Increase your chances with Rest-Pause!
Table of Contents
1. Rest-Pause training definition
It involves taking a short break during a long series of specific exercises. The use of such short breaks allows for more repetitions so that we can extend the training series as much as possible. The RP training is perfectly suited for periods of: building muscle mass; muscle strength; ?? improving definition during fat reduction; increasing muscle explosive power. RP is a system based on other popular training methods such as PPL, SPLIT or FBW.2. The nervous system is under fire
Given the use of submaximum and ma-maximum weights in the RP series, this type of training method puts a very heavy strain on the nervous system, forcing it to work on the edge of its own retraining.3. What is the meaning of the word "extra_id_0"?
Such training would only harm them, quickly causing overtraining and injury and without any positive effects. It is absolutely forbidden to use the RP series by people who have a low training experience or are starting an adventure with weights. Due to the strong overload of the nervous system and the use of very high loads, the method of RP is reserved for advanced bodybuilders who already know their body properly and know when their body is approaching the dangerous edge of over-training.4. Is it even like putting rest-pauses into your training?
The hardcore variants of this training allow you to perform even all the series divided into mini-series. To take advantage of the potential of Rest-Pause, you need to skillfully integrate the series into your training by adjusting the amount and exercises you use for your training progression. However, this is very burdensome to the nervous system and you have to use this training occasionally, cyclically, and also shortly being of course at the right level of development and training.5. It's a plan according to Mike Maher
A training program using the RP series created by Mike Mahler: In case of uncertainty, please ask questions in the comments to the article.6. Monday/Friday, cage, back, biceps muscles
squeezing the bar on a flat bench 10 x 1*; rowing the bar in a falling carcass (with a grip or a grip) 10 x 1; bending the hooves one-handedly standing or sitting 10 x 1. * The straps to be used to squeeze the bar should be positioned just above the chest so that the grip placed on them is directly 4/5 cm above the muscles. This ensures safety in the event of a breakdown in movement.7. Wednesday/Sunday: legs, shoulders
Mahler argues that the triceps do not need to be extra-trained because they work very hard when pressing on the cage and shoulders. This ensures safety in the event of a breakdown in movement in the lower phase, so that the weight of the strap does not push us back. The lack of exercise on the tricuspid arm muscles (triceps) in the above schedule is due to the author's remarks.8. It's my alternate training
In case of equipment constraints, you need insurance in the form of a training partner. An alternative training program RP: However, I would like to point out that this is a very difficult training program, so it should not be done for more than a few weeks. I can guarantee the effectiveness of this method and it will satisfy even the most selective athletes who have already tried virtually anything. Below I will present an alternative to Mahler training - a system that I think will be suitable for most people with several years of experience.9. Monday (Rest-Pause)
squeezing the bar with your head up 10 x 1; rowing the bar in the fall of the carcass 10 x1; bending the straight bar while standing 10 x 1 (if you're afraid of cheating, we use a wall-based version).10. The Commission shall adopt delegated acts in accordance with the opinion of the Standing Committee on Plants, Animals, Food and Rural Affairs and the Committee on the Environment, Public Health and Consumer Protection
a traditional ATG seating with a 10 x 1* bar; an MC on straight legs with ten x 1 hants; ?? a squeeze of a soldier's bar straight 10 x 1; support on the finger or axle of support 10 x 1.11. Thursday (slight training)
tightening the handle widely 4 series; squeezing the handles on a flat bench 4 series. handles pumps (triceps version) 3 series.12. It's Friday
This ensures safety in the event of failure of movement in the lower phase so that the weight of the strap does not reverse us. Front seats 4 series; Bending legs lying on a 3 series machine;13. It's a way to stagnate
The right technique has to go hand in hand with the heavy loads. Rest-Pause is one of the best exercises we can do if we're caught up in a long stretch. Keep in mind that safety is the foundation.14. <extra_id_0> Conclusions of the Polish Government < extra_id1> < extra _id_2> See also:
It's doing great. Good luck with the training! I personally incorporate it into my classic SPLICIE-based training program from time to time. Rest-Pause can prove to be a top 10 shot for all the advanced bodybuilders looking for new and long-established methods. As this article shows, the RP system is a really brilliant training.
