Today we are going to talk about one of my absolute favorite training methods – the Rest/Pause set. Often times we say we want to get to a 9-9.5RPE but with the Rest/Pause we are able to take that one step further. Not almost to failure. Not to failure. Beyond Failure. Let’s start with a simple explanation.  Going to failure is a good thing to build the body. However, Arnold said that when we go beyond failure, what we do what the body isn’t ready for, that is when we get our real growth. Arnold famously says:

In the documentary Pumping Iron when they show Arnold working with Ed Corney he is calmly telling Ed, almost annoyed, to squeeze at the top of the rep, another rep, another rep. If you listen to him he says “come on. Let’s get serious. Two more Eddie.” And when Ed reracks the weight he simply collapses. That is what makes you grow. If you haven’t seen Pumping Iron (which you should) and haven’t watched this scene, watch it now and then ask yourself a question: Am I willing to work myself to this point? If you aren’t that is fine, but that is not what we are about here at Team WB Fitness. We tell you, like Arnold told Ed, let’s get serious.

https://www.youtube.com/watch?v=A6SJf1TcMks

So Rest/Pause. In a sense you are lifting until you can’t lift anymore and then lifting some more. I do rest pause a lot on bench press

Zane was a huge proponent of Rest/Pause sets

and squats. Let’s look at how to do it on the squat. Load the bar up with a weight that you can’t do 10 reps with @9RPE. When you hit your 10^th rep go and hit an 11^th, then 12^th, then 13^th. When you legitimately feel you cannot get another rep just stand there with the weight on your back. Breathe. Wait. Wait for your body to recuperate just enough to get one more. Deep breath in and out and then bang, hit the next one and wait again. And again. And again. Wait 10 seconds. Wait 45 seconds. Just stand there with the bar on your back and then hit that lift again. When you know for a fact that you can’t get one more rep without dropping that weight, stand there, weight on your back, and breath in and our until you get another one. At this point you shouldn’t even be counting your reps. Just doing what you can, resting and doing more. So when do you stop? As long as you can hold the weight on your back you do not stop. When you are shaking to the point that standing still with the weight, not the lift, but just standing there, feels dangerous that you finally re-rack.

Guys, we have had enough fooling around. Now it is spring and we are in next level. I will tell you right now that when I finish my workout, every single time, even now despite a broken hand, I collapse. I just sit on the floor and see

stars. My body is done. My mind and my nervous system are done. If the gym was on fire in the first 10 minutes after my workout I would be totally fucked. Are you getting to that point with your workouts? If you are not it is time to sit yourself down and have a long chat. I am not suggesting that this is for everyone, but I see a lot of people talking about how they want this or how they want that. If you want it, go get it.

If you want a base line of being healthy, to keep yourself at a good weight and body fat percentage and to be active there are workouts for you. These are excellent goals and I commend you. But if you feel deep down that there is something you want,

Results or Excuses….not both

something you have always wanted, whether it is to push yourself to your own absolute limit and see just what your body will do or if it is to get bigger than ever or if it is to get leaner than ever, then get on board. If you want inhuman results you have to put in inhuman work. For me, I can’t imagine doing it any other way. Even though this means, now that I am older, that I have to take it easy for a few months at the end of the year and let my body rest, the 8 month push beyond any sensible limit is worth it to me.

I will tell you this, when I am lifiting, when I am on that floor, when the sweat is coming

It is difficult. It is painful. It is time consuming. Yes, all this is true. But it is possible so long as you put in the work so stop saying you want it and get out there and earn it.

out of me, when everyone around me disappears and its just me and the iron, when I hit my limits and laugh, literally laugh, as I push through them, when I collapse in absolute exhaustion that, to me, is a feeling that is worth the pain, worth the time, with the aches and worth all the energy I put out.

Get out there and do a Rest / Pause set. Lift until you are laughing. Lift until you collapse. Lift until you puke. When you are done I want you to be done. Do it just once to see how it feels. Pick a big compound lift and smash through your limits until you literally collapse to the ground shaking. It is addictive, trust me.

Make sure you take a look at the site tomorrow. There will be an interview with Ray Grijalvo. Ray was one of my trainers nearly 10 years ago and is, in a large way, responsible for the passion and drive I have today. He kindly answered a series of 20 questions and his answers are worth looking at. Also, for you guys who have asked me about bodyweight routines, Ray is an absolute master of them and is someone worth learning about and talking to and, if you are up to it, training with.