SUPER REST PAUSE FOR FAST ARM GROWTH!
By: Dennis B. Weis
Beverly International Nutrition
BodyMuscle Journal Volume 3
I first became aware of this unique arm size building system from power bodybuilding expert, Donnie Hale of Miami, Florida.
Donnie named this system of training as Super Rest-Pause.
Best described, you do 10 sets of an exercise, but you change the number of reps with each proceeding set using very short and changing rest-pauses between each set.
For example, in the first set, you do one repetition followed by resting 1 second.
Then you perform a second set with 2 repetitions and 2 seconds rest. Then, a third set for 3 reps, rest 3 seconds, etc. Continue on in a cumulative fashion, adding 1 additional repetition and additional 1 second of rest-pause until you make 10 full range reps on the 10th and final set.
To accommodate the Super Rest-Pause technique as described, a poundage will have to be used that is approximately 75% of the amount used for your best non-fatigued 10-repetition set. For example, if you are able to perform 10 reps with 100-lbs. in, the barbell curl, then use only 75 pounds (.75 x 100 = 75 pounds) for each of the 10 sets.
To maximize optimum growth hormone release try Beverly's new Muscle Synergy
45 minutes before blasting your arms |
You won't build peaks like these just by moving mountains of weight. You must focus like a laser beam on deep muscular contraction - forget how much weight's on the bar |
Though 75% seems to be an average, some individuals will use slightly more (or less) poundage, depending on energy, endurance, and sanity.
Structuring a Super Rest-Pause system for the upper arms, I use a combination of 5 arm exercises, alternating triceps and biceps. The 5 exercises I use are:
- Close grip bench presses: Same performance as the regular bench press. Use a handgrip spacing of approximately 6 inches apart between index fingers. Lower the bar to bottom of ribcage. Extend arms to full extension to emphasize triceps tension.
- Standing barbell curls
- Reverse grip triceps pushdowns: Same as standard pushdowns. Use an underhand (supinated) grip - same as with the barbell curl.
- Alternate seated dumbbell curls: Curl the dumbbells alternately. Make your biceps do ALL the work. Supinate your forearm during exercise. Do one arm at a time; do not make it a swinging motion.
- Dips on parallel bars
Women can build very well muscled arms with Super Rest-Pause and
still look extremely appealing and feminine. More about Ann ... >>
EXERCISE CHOICES:
I am assuming that you have a grasp of the most basic exercises and I have therefore only briefly described the "technique emphasis" which I feel are very important. The exercises selected are based on my personal likes and it is not my intent to make a statement with regard to which ones have the highest or lowest level of growth potential for you.
The question you have to ask yourself is how do you feel when you're doing an exercise? Is the exercise working? Listen and watch your body. Experiment with different exercises -- this is a form of freestyle training. You might instinctively go with Lying triceps extensions and Scott preacher barbell curls in place of the first two exercises listed above, for example.
I perform only one complete sequence of the Super Rest-Pause on each of the 5 exercises. Don't try to repeat the super rest-pause sequence more than one on each exercise. If you do so, you will only be impeding your progress.
I like to do this super rest-pause technique twice per week (Monday and Friday) for approximately two weeks.
VARIATION:
It's important for the body to send a message to the pituitary gland to continue secreting optimum growth hormone and testosterone. Three of the best ways to make this happen: Don't over-train, eat a lot of protein and balanced calories and to add a couple of exercise variations of the above-mentioned Super Rest-Pause system.
Variation No. 1:
This particular procedure is a reversal of the Super Rest-Pause. Instead of increasing the reps and rest-pauses each proceeding set, use a slightly greater poundage and work down the rep ladder (i.e., 10 reps, 9 reps, 8 reps, 7 reps, etc.) while keeping a constant 10-second rest-pause between each and every countdown set. It's important to note that on the final set, normally to be only one repetition, squeeze out 1, 2, 3, or as many reps to absolute momentary positive failure as possible.
A couple of "bugs" may reveal themselves in this variation. First, localized muscle fatigue is so strong during the eighth rep and seventh rep sets that it's difficult to complete those sets for the required rep count. The solution to that --- if the system is to be followed properly, is to reduce your starting poundage.
Second, a couple of the lower rep counts may seem extremely easy. Rather than pumping out more reps than required for a particular set, perform the repetitions slower (5-6 seconds in the positive phase and 5-6 seconds in the negative phase). By slowing the repetition speed from the usual 3 seconds in the positive and 4 seconds in the negative phases of the reps, you will increase the intensity (time under tension), plus your mind-to-muscle link will improve.
Variation No. 2:
The second variation is to change the repetition scheme from a countdown modality of 10, 9, 8, 7, etc., to 10 reps (plus change the rest-pauses and number of sets too).
First, calculate a poundage you can do for 10 repetitions. Now add 10% more weight to the bar (if you can do 100-lbs. for 10 reps, load the bar to 110 pounds). Here's where the program gets interesting:
Do 10 reps per set. The secret to accomplishing this is twofold. First, the length of the rest-pauses changes from 10 seconds to 30 seconds after completion of the first set of 10 reps.
On each proceeding set, add an additional 15 seconds of rest-pause time. After the second set, rest-pause 45 seconds; after the third set, 60 seconds; after the fourth set, 75 seconds; after the fifth set, 90 seconds, etc. etc. Second, change the number of sets from 10 to 6.
When you get to the point where you can do all six sets rather easily for 10 reps, then and only then, add more poundage.
For greatest Triceps stimulus on dips keep your elbows tucked close to your side
through the entire range of motion like
Rainer Hartman... >>
Within the training protocol of the original Super Rest-Pause and the two variations, I follow each one for approximately 2 weeks and on the same frequency (Monday and Friday). I personally feel that 6 weeks is optimal to use the 3 programs. I prefer the same 5 exercises mentioned earlier, but as I said, you should feel free to experiment with different exercises.
If used properly, the reliable Super Rest-Pause system will help you to achieve surprising and pleasing results in fresh new arm growth!
Dennis B. Weis is the author of 3 critically acclaimed books:
Mass, Raw Muscle, and his new released Anabolic Muscle Mass.
Dennis is a frequent (uncompromising) writer for many of the mainstream bodybuilding and fitness magazines worldwide.
Dennis B. Weis, P.O. Box 9485, Ketchikan, Alaska 99901-4485.
Email: yukonherc@kpunet.net || www.power-bodybuilding.com
