Rest-Pause for close grip bench
- 02-26-2009, 12:18 PM
- 02-26-2009, 12:26 PM
for standard rest pause, 30 seconds. though you can wait 5 seconds, 10 seconds, or anything in between. consistency is key though, as it better tells you if you're making progress.
for example, 5-10 second rest, you'll get maybe 1-2 extra reps. on a 30 second rest, you may push 5 extra reps. if you're not consistent with your timing, its difficult to measure progress.
- 02-26-2009, 12:31 PM
I hear alot of people go by their breaths,.. like 10-12 breaths, then more reps. I suppose a certain amount of breaths would equal a certain amount of time. ie:12 breaths=30 seconds!!!Think training's hard,. try losing!
02-26-2009, 05:10 PM
I usually count breaths...10 -12 is right where I try to be...
02-26-2009, 06:32 PM
so I did them today(close-grip bench/rest-pause). After I warmed up with 135, here's how it went...
10 breath pause between every rep:
I was pretty gassed after that was over with, but i really liked it.
02-27-2009, 12:03 PM
not trying to call u out but i dont get how rest pause is good for anything besides pure strength gains?
i do it for bench press trying to raise my max but i use a 3 rep max...
so u do one rep rack one rep rack on 185 and same all the way down? why not just do that on ur last set
02-27-2009, 12:48 PM
02-27-2009, 02:23 PM
02-27-2009, 03:19 PM
Rest-Pause Principle (using 85-90 percent of your max, do 2-3 reps and put the weight down. Then do 2-3 more, rest, 2-3 more and rest for a total of 3-4 rest-pauses. The short rest-pauses allow enough time for ATP to be resynthesized and permit further reps with the heavy weight.
Think training's hard,. try losing!
02-28-2009, 11:21 PM
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