Rest pause question

ken77 · 08-11-2006, 01:29 PM

Hi,

As you can see, I am new to the IM forums. I have lurked for a while, though. I have been training for about 20 years now and just recently started the DC style training. I really like the way it is set up and the intensity of it.

I have a question on the rest pause part of the training and if this is a repeat question, I apologize. I did look at the stickies and if I missed it there, again, I apologize. I tried using the search function, but didn't find anything directly related to my question.

As i understand it, if I am doing hammer chest presses, for example, I would select a weight that I would reach failure with at around 12 reps, take 15 deep breaths, get 2-4 more reps, take 15 deep breaths, then get 1-2 more reps.

If I have this right, my question is this: The first few times I tried this I would get 12 reps before reaching failure, take 15 deep breaths, get 8-10 more reps before reaching failure, take 15 deep breaths and get 8-10 more reps before reaching failure. I was ending up doing a total of 28-32 reps instead of 15-18 that I thought I should get. I know my work out weights fairly well, so I think I am starting with the right weights, so why do i get so many reps on the rest pause part of the set? I had to drop my deep breaths down to 5 to get my rep ranges to drop to 2-4 and 1-2.

Do you think I am starting with too low of a weight depsite my thinking it is my true 12 rep max or do you think I have a faster than normal recovery rate and need to reduce the amount of deep breaths? This is a little frustraing for me as I really like this style of training.

Ihateeveryone · 08-11-2006, 01:52 PM

From my understanding, based on the way Dave Henry explained it, you pick a weight with which you can do 10 reps, then go for 15. Don't know the exact numbers, but this is how he explained it. When you can do three rest pause sets and those sets total 15 or more reps, increase the weight. Don't know for sure; I've never looked into DoggCrapp. After some experience with 5x5, HIT, Max OT and HST, I'm not big on preset training routines anymore.

beavesmx44 · 08-12-2006, 05:34 AM

Your simply resting too long. Most take 10 deep breaths. Obviously everyone breathes differently but Dante thought this would put most people at about 20 seconds between sets.

**Peaked_18** · 08-12-2006, 12:35 PM

Read the rep maxes for the exercises in the "Dante Inferno" article. You want to achieve a certain rep number each week (making improvements in weights or reps). Take a weight to failure, 10-15 deep breathes (Dante takes about 20 seconds on breathes), do another set to failure, 10-15 deep breathes, do another set to failure (which should add up to the number for that week). If you were going for 16 reps RP, you would do something like 8+5+3 all sets to failure.

Ihateeveryone · 08-12-2006, 02:56 PM

Quote:

Originally Posted by Peaked_18

Read the rep maxes for the exercises in the "Dante Inferno" article. You want to achieve a certain rep number each week (making improvements in weights or reps). Take a weight to failure, 10-15 deep breathes (Dante takes about 20 seconds on breathes), do another set to failure, 10-15 deep breathes, do another set to failure (which should add up to the number for that week). If you were going for 16 reps RP, you would do something like 8+5+3 all sets to failure.

What he said. I remember Dave Henry talking like that, in very similar terms.

**Peaked_18** · 08-12-2006, 07:02 PM

What was your source?

ken77 · 08-12-2006, 07:53 PM

Thanks for all of your advice. I suspected that it was that I was resting too long between sets. I practiced martial arts for a while and I take pretty deep breaths, my guess is that 15 deep breaths for me is over a minute in length. I'll just continue to go with the 5 breaths for now.

Ihateeveryone · 08-12-2006, 11:29 PM

Quote:

Originally Posted by Peaked_18

What was your source?

Australian Flex magazine a few months back. It's lost in my toilet somewhere, along with about 30 other magazines.

kethnaab · 10-31-2006, 07:05 PM

your rest/pausing also will be dependent upon the exercise. Some exercises are more exhausting than others, some require the 15 breaths, some don't.

I did Inclines yesterday, rest/pause style, and here is exactly how it went

235 x 10 (tough)
(15 breaths)
235 x 4 (easy)
(10 breaths)
235 x 3 (tough)
(10 breaths)
235 x 2 (easy)
(10 breaths)
235 x 1 (easy)

total reps = 20

That's merely how I did them, and what has worked for me. You'll be able to tweek things your own way as you gain more experience with rest/pausing

**envythahustla** · 10-31-2006, 09:49 PM

I normally try to just rest pause for three sets but everyone will be different. For a 12RP set I may do something like....

180x7 RP *10-15 deep breathes*
180x4 RP *10-15 deep breathes*
180x1 and I'm done with that exercise.

kethnaab · 10-31-2006, 10:44 PM

I've always found that if I do a full 15 breaths, I'll be able to do RP almost to infinity. I think it's the natural workload endurance that one develops from military service.

ken77 · 10-31-2006, 11:10 PM

Wow, there is a benefit to having everyone on tonight. I'm getting answers to my question from two and a half months ago.

Thanks everybody, I do appreciate the input.

**envythahustla** · 10-31-2006, 11:12 PM

Quote:

Originally Posted by kethnaab

I've always found that if I do a full 15 breaths, I'll be able to do RP almost to infinity. I think it's the natural workload endurance that one develops from military service.

You are a lot better than me then. After I do my 15 deep breathes I am still pretty taxed.

thenichols · 07-01-2007, 04:49 AM

Quote:

Originally Posted by kethnaab

your rest/pausing also will be dependent upon the exercise. Some exercises are more exhausting than others, some require the 15 breaths, some don't.

I did Inclines yesterday, rest/pause style, and here is exactly how it went

235 x 10 (tough)
(15 breaths)
235 x 4 (easy)
(10 breaths)
235 x 3 (tough)
(10 breaths)
235 x 2 (easy)
(10 breaths)
235 x 1 (easy)

total reps = 20

That's merely how I did them, and what has worked for me. You'll be able to tweek things your own way as you gain more experience with rest/pausing

New also,and I had experianced the same problem.Solution,keep rp at 12-15,no exceptions....You need to add more weight!

08-11-2006, 01:29 PM	#1
ken77 Amateur Join Date: Jul 2006 Posts: 32 Recipes: 0 Rep Power: 0	Rest pause question Hi, As you can see, I am new to the IM forums. I have lurked for a while, though. I have been training for about 20 years now and just recently started the DC style training. I really like the way it is set up and the intensity of it. I have a question on the rest pause part of the training and if this is a repeat question, I apologize. I did look at the stickies and if I missed it there, again, I apologize. I tried using the search function, but didn't find anything directly related to my question. As i understand it, if I am doing hammer chest presses, for example, I would select a weight that I would reach failure with at around 12 reps, take 15 deep breaths, get 2-4 more reps, take 15 deep breaths, then get 1-2 more reps. If I have this right, my question is this: The first few times I tried this I would get 12 reps before reaching failure, take 15 deep breaths, get 8-10 more reps before reaching failure, take 15 deep breaths and get 8-10 more reps before reaching failure. I was ending up doing a total of 28-32 reps instead of 15-18 that I thought I should get. I know my work out weights fairly well, so I think I am starting with the right weights, so why do i get so many reps on the rest pause part of the set? I had to drop my deep breaths down to 5 to get my rep ranges to drop to 2-4 and 1-2. Do you think I am starting with too low of a weight depsite my thinking it is my true 12 rep max or do you think I have a faster than normal recovery rate and need to reduce the amount of deep breaths? This is a little frustraing for me as I really like this style of training.

08-11-2006, 01:52 PM	#2
Ihateeveryone Pro Stature Join Date: Jul 2005 Location: The Castle of Blakkheim Posts: 752 Recipes: 0 Rep Power: 10	From my understanding, based on the way Dave Henry explained it, you pick a weight with which you can do 10 reps, then go for 15. Don't know the exact numbers, but this is how he explained it. When you can do three rest pause sets and those sets total 15 or more reps, increase the weight. Don't know for sure; I've never looked into DoggCrapp. After some experience with 5x5, HIT, Max OT and HST, I'm not big on preset training routines anymore. __________________ Bullshit things: Hippies Astrology Rap music Nu metal Leg presses Communism Nitric Oxide Left wing politics Decaf coffee Fortune cookies Cutting Prudes Wine coolers Non materialism F**k marijuana - legalise steroids!! Bart: Ohhh, this place smells, and somethings dripping on me! Willie: The smell's manure, and the drippin's manure!

10-31-2006, 09:49 PM	#10
envythahustla IronMass Sponsor Join Date: Sep 2006 Posts: 84 Recipes: 0 Rep Power: 10	I normally try to just rest pause for three sets but everyone will be different. For a 12RP set I may do something like.... 180x7 RP 10-15 deep breathes 180x4 RP 10-15 deep breathes 180x1 and I'm done with that exercise. __________________ SNS Board Rep Envythahustla@seriousnutritionsolutions.com www.seriousnutritionsolutions.com

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08-12-2006, 05:34 AM	#3
beavesmx44 New Member Join Date: Aug 2005 Posts: 17 Recipes: 0 Rep Power: 0	Your simply resting too long. Most take 10 deep breaths. Obviously everyone breathes differently but Dante thought this would put most people at about 20 seconds between sets.

08-12-2006, 12:35 PM	#4
Peaked_18 a la commode Join Date: May 2005 Posts: 4,297 Recipes: 2 Rep Power: 96	Read the rep maxes for the exercises in the "Dante Inferno" article. You want to achieve a certain rep number each week (making improvements in weights or reps). Take a weight to failure, 10-15 deep breathes (Dante takes about 20 seconds on breathes), do another set to failure, 10-15 deep breathes, do another set to failure (which should add up to the number for that week). If you were going for 16 reps RP, you would do something like 8+5+3 all sets to failure.

08-12-2006, 07:02 PM	#6
Peaked_18 a la commode Join Date: May 2005 Posts: 4,297 Recipes: 2 Rep Power: 96	What was your source?

08-12-2006, 07:53 PM	#7
ken77 Amateur Join Date: Jul 2006 Posts: 32 Recipes: 0 Rep Power: 0	Thanks for all of your advice. I suspected that it was that I was resting too long between sets. I practiced martial arts for a while and I take pretty deep breaths, my guess is that 15 deep breaths for me is over a minute in length. I'll just continue to go with the 5 breaths for now.

10-31-2006, 07:05 PM	#9
kethnaab Amateur Join Date: Oct 2006 Posts: 81 Recipes: 0 Rep Power: 5	your rest/pausing also will be dependent upon the exercise. Some exercises are more exhausting than others, some require the 15 breaths, some don't. I did Inclines yesterday, rest/pause style, and here is exactly how it went 235 x 10 (tough) (15 breaths) 235 x 4 (easy) (10 breaths) 235 x 3 (tough) (10 breaths) 235 x 2 (easy) (10 breaths) 235 x 1 (easy) total reps = 20 That's merely how I did them, and what has worked for me. You'll be able to tweek things your own way as you gain more experience with rest/pausing

10-31-2006, 10:44 PM	#11
kethnaab Amateur Join Date: Oct 2006 Posts: 81 Recipes: 0 Rep Power: 5	I've always found that if I do a full 15 breaths, I'll be able to do RP almost to infinity. I think it's the natural workload endurance that one develops from military service.

10-31-2006, 11:10 PM	#12
ken77 Amateur Join Date: Jul 2006 Posts: 32 Recipes: 0 Rep Power: 0	Wow, there is a benefit to having everyone on tonight. I'm getting answers to my question from two and a half months ago. Thanks everybody, I do appreciate the input.