what does it mean when someone says they are doing 1 rest pause set?
Typically it means they are doing 3 "mini sets"
Incline DB press 85x12(15sec rest) 85x6(15sec rest) 85x4
Those 3 sets make up 1 RP set. That example would be 1 RP set of 22, so 22RP.
Each portion is done to "failure" The reps naturally decrease from the first set to the last.
did you get that manifesto?
I've always defined Rest Pauses as a long pause of 5 breathes, in between the completion of reps. For example, for me at least, having a Rest Pause at 6 and 12 means that on the 6th and 12th reps respectively, I paused for 5 deep breaths at the rest position of the lift.
As far as DC goes. It means --- completing your working set (to failure), racking the weight (whatever the exercise is that your doing). Resting for ~15 seconds and going to failure again. Some will do this once more. I did this a lot...
Talking about DC makes me want to get back into it again....
EDIT: I was looking at one of my DC journals from a couple months ago, here is an example:
Then move to working set--->315x11 --->RP(15 sec) 315x6 ---> RP(15 sec) 315x3
Yeah, that's what I thought.
For example, doing an flat bench press, take the weight off the bar, lower to chest, pause a bit (one full second at minimum), explode through positive contraction, repeat.
It could also mean "Nahhh, I don't feel like working out today, I think I'll take pause and rest."
Or maybe I'm thinking of "pause rep". Is there a difference?
Breaths/seconds.. It doesn't really matter.
I typically count breaths as it is easier for me to keep the rest consistent.
Last edited by Frank Reynolds; 07-13-2008 at 03:09 PM.