rest pause question

[tkav1980]

ok lets say your doing a restpause set and you reach failure at 6 reps, you pause for 20 sec, then go to do another set but cant get rep one. would you think it is ok to drop weight for the remaining 2 parts of the set? or is it necessary to use the origional weight for it to be effective?

 

[ScottMcD1]

If we are talking DC style rest pause then I would look at a few things in the set if you can't continue with the same weight.

A) Are you doing any forced/cheat reps?

B) Were you doing controlled negatives?

C) What type of movement is it?

If you can't get a single rep you either need to drop the initial weight(otherwise you are doing a straight set with a static hold) so you can RP or get the intensity up. A set of 6 on the initial leg of the RP should be 9-11RP.

 

[tkav1980]

my bench is the one thats bothering me. i get 365 for 6. thats it . done. thats all i have in me unless i drop the weight. the negative is verry controlled. usually a good 2 full seconds down. at that weight though at about rep 4 or 5 i have to take a 1 second rest at the top before i can get the next rep out. ive gone past 6 reps but at that point i need the spotter so that addas a variable to the equasion so i stay at 6. ive been stuck at 6 reps and 365lbs now for 4 weeks. i do not traing DC. the theory behind my program is similar but not the same. i dont feel like i understand the intracasies of DC enough to take the plunge just yet. i do utulize the stretches. the basic idea i follow is high weight, progressive resistance, high intensity, low volume. i do 3 exercises per bodypart at one straight set each. i tried rest pause on wed and ran into my problem.

 

[ScottMcD1]

Was bench press the first movement you did for chest that day? I saw in another thread you say you are doing 3 movements per bodypart.

 

[tkav1980]

yes.

 

[brineal]

did you wait exactly 20 seconds or did you count breaths? the time between rest pauses is fairly relative, you should take 15 DEEP DEEP breaths and then get back to it, for some 15 deep breaths could take 20 seconds, for others, it may take 30 seconds, everybody has different lung sizes and capacities, so focus less on the arbitrary time it between rp sets and just take the amount of time YOU need to get those deep breaths in and get back in there and give it hell!..

 

[aussiebulldog]

i would lower the weight and go for a higher rp number. try and get 8 reps in the first part.

 

[tkav1980]

did you wait exactly 20 seconds or did you count breaths? the time between rest pauses is fairly relative, you should take 15 DEEP DEEP breaths and then get back to it, for some 15 deep breaths could take 20 seconds, for others, it may take 30 seconds, everybody has different lung sizes and capacities, so focus less on the arbitrary time it between rp sets and just take the amount of time YOU need to get those deep breaths in and get back in there and give it hell!..

i actually counted breaths. today i did one rest pause set on flat bench. here were the results. 365x6, 365x3 365x1 1/2(i failed about half way up on the last rep) im not actually counting that half. next week im going to make that last one a solid 2 and try to work the first part up to 8 before i move the weight up. maybe i was better rested today or ate alittle different in the past 2 days but for some reason i was really strong today, after that i did one straight set of dips with 4 plates for 8, and one set of fly's(machine) at 260 for 8

 

[aussiebulldog]

you might get a better progression on the rp set if you would not do 2 more exercises for chest after.
but do what works for you.

 

[tkav1980]

this program im using is something i came up with on my own borrowing what i thought makes sence from other programs. im sure it will evolve over time as i adjust it to get better results. actually im just gonna hire phil. ill have him just tell me what to do.