The mind is the most powerful muscle in the body, for without the mind, your physical muscles are useless. The rest/pause method will test the limits of both your body and your mind, while allowing you to push your strength and endurance to new heights.
The rest/pause method involves taking short breaks during a long set in order to get more total reps. Instead of stopping after you reach a pre-determined number of, let’s say, push-ups, just rest at the top with your arms locked out once fatigue sets in. Take a breath or two, then keep pushing out one rep at a time, with several seconds in between reps if need be. This will allow you to push the boundaries of muscular failure.
Incorporataing the Rest/Pause Method
Push-ups are one of the best exercises to use this technique with, but rest/pausing works great with pull-ups, squats and even muscle-ups.
You can use this method when training with weights as well. Pick a weight that you can normally manage for 10 reps, then try to rest/pause your way to another 10 reps without setting the weight down. Make sure to use a spotter.
After an intense session using the rest/pause method, it’s important to have a rest day or a recovery workout the following day. Rest/pause workouts are best used as a shocking technique, so they shouldn’t be done more than once or twice a week.
The power of using your mind and taking it one rep at a time can often lead to groundbreaking workouts. The rest pause method recently allowed me to set a new personal best in muscle-ups. Luckily, I was able to get it on film!
Check out my brother Danny rest/pausing his way to an epic set of over 100 push-ups!