Rest/Pause Training Program

Having trouble putting on extra mass or breaking past that plateau?

By performing a rest-pause training method within your routine, you will be forcing your muscle to work to lift heavier weights in your goal of increase muscle size, strength and density.

Why This Routine Works

During this workout program for each set, you will want to complete a full rep, return the bar back to the starting position take a 15-30 second break and complete the rest of the reps for the set until the set is complete.

As you perform your workout routine, your set will look as such, perform 1st set and 1st rep, take 15 second break and continue with 2nd rep until set is complete. Begin 2nd set and 1st rep, take 15 second break and continue with 2nd rep until all reps in the set is complete.

You will want to perform at least 70% of your one rep max for each rep within the set, until you complete all of the reps. It is important to make every rep count within your set or you will be limiting yourself the gains and growth that you are looking to attain.

This is indeed a difficult program as you will be forcing your muscles to push out the heaviest weight that you can perform possible, thus it is important to take the proper amount of rest in between each set possible as well as having a spotter for your workout.

You will want to follow this routine for around 4 - 8 weeks, depending on how the program is working for you. This will allow for the most gains possible from this method of training.

Workout Day Split

Day 1 - Abs and Shoulders

Day 2 - Back and Abs

Day 3 - Legs

Day 4 - Abs, Chest and Triceps

Rest - Pause Training Stats

Day 1 Total Workout Time : 24 minutes
Day 1 Total Rest Time : 39 minutes

Day 2 Total Workout Time : 21 minutes
Day 2 Total Rest Time : 42 minutes

Day 3 Total Workout Time : 28 minutes
Day 3 Total Rest Time : 36 minutes

Day 4 Total Workout Time : 30 minutes
Day 4 Total Rest Time : 51 minutes

Equipment Used

• Barbell
• Dumbbell
• Strength Machine
• Cable Machine
• Leg Machine
• Bench
• Weight Plate

Nutrition

• Protein - Egg Whites, Lean Chicken, Lean Beef, Protein Shakes, Cottage Cheese, Greek Yogurt, Lean Ground Turkey, Peanut Butter

• Carbs - Sweet Potatoes, Quinoa, Brown Rice, Beans (Black or Kidney), Oatmeal, Whole Wheat Toast,

Of course you cannot forget your fruits and vegetables for a balance of nutrients, antioxidants and fiber.

As with any diet that is gear towards putting on clean muscle and size, you will want to eat a clean and healthy diet.

Stay away from any snack foods, chips, sweets, or anything that will put on excess fat, carbs or sugars into your diet. This will be detrimental to your gains and goals of muscle building.

Notes