Rest Pause work out

[bigcountry76]

has anyone done the rest pause work out? I was reading about it in mag. here is sample of the work out

stand barbell curls 12 sets of 2 reps at 50 seconds rest
incline curls 3 sets of 8-10 reps at 60 to 90 seconds rest
hammer curls 3 sets of 8 to 12 reps. 60 to 90 seconds rest

that is pretty close of what was in the mag. sorry if i got it wrong. but i do know for sure you do 12 set of 2 reps. that seems reasonable because i have never done anything like before. either simple 3 to 4 sets and reps ranging from 6 to 15 reps. i just wanted to see what everything though t of this...i open for suggestion.

just started cycle

[Grizzly]

I don't see where that is rest/pause.....

[role model]

Rest pause is when you take a set to failure, take about 3-4 breaths, and do another 1-2 reps or so with the same weight. That is rest pause.

[bigcountry76]

yeah that is it. sorry but i guess i meant to put 5 seconds instead of 50. see in the magazine i was reading it said use your 6 rep max. for that. i was trying to determine if that would be too heavy or too light. any opinions ???

[role model]

Originally Posted by bigcountry76

yeah that is it. sorry but i guess i meant to put 5 seconds instead of 50. see in the magazine i was reading it said use your 6 rep max. for that. i was trying to determine if that would be too heavy or too light. any opinions ???

Lifting weights is not an exact science. If you get 8 reps out before failure no big deal. The main goal is to go beyond failure. You do your 8 reps to failure, rest five sec and do 2 more reps. So you hit failure twice in less than 10 sec.

[bigcountry76]

ok that makes sense now. i guess stick to the old saying " KISS" ( Keep It Simple Stupid). thanks for the training info. i usually do my last set to failure then drop the weight and push out has many has possible. that seems to be working for me now. . maybe i should drop the magazines and read more sticky. thanks for your help.

[Girth]

Along with the magazine, drop the training to failure. Pointless abuse to your CNS in my opinion. And whatever magazine you read that has you doing 3 exercises for biceps, is obviously being printed to appeal to the teen/early 20's crowd's impressionable and vain mind.

I'll keep saying it, because I love how much people hate to hear it. QUIT training your arms with isolation exercises!

[bigcountry76]

then what exercises do you recommend for training arms? btw i am not trying to be a smartass.. just looking for info is all i am trying to accomplish... thank for any help you can or may give me..

[Grizzly]

Originally Posted by bigcountry76

then what exercises do you recommend for training arms? ..

Squats, deadlifts, chins, rows and various presses.

[Girth]

I second the above. The point I'm trying to make is that arm size is related to bodyweight. Any guy that is a lean 250+ will also have big arms. So training your arms is inefficient at best, because that kind of exercise has such a little impact on the growth of the entire body. Therefore, it makes more sense to focus on the big lifts, add 50 lbs. of muscle to your frame, and let the arms come along for the ride.

Also, you will place a MUCH greater workload on the bis/tris by using compound exercises, than you ever could on curls and isolation exercises.