This can also be used for added reps on a bodyweight exercise. If you want to do 40 pushups without stop (full ROM), do five with a 20 sec rest....then do another five....20 sec rest....and so on until you hit 40, or whatever the goal number is. It will be brutal. So brutal that you will reduce the number as you get closer to the goal (3 instead of 5). You can increase rep sets next workout. Really ambitious people may even have to do SINGLES (on a BW exercise!) as they reach and surpass their limits.
For anyone wondering if this works, it does and plus more. Especially for getting your one rep max up. Went from 290 and hit my goal of 315 within a couple months
Jake is quickly becoming my fav fitness RUclipsr because he doesn’t spend 90% of the video bragging about how great his lifestyle is, and justifying it by claiming it’s “sick content”. Straight forward info that I can apply. love it 🤘🏼
just do singles on everything. I have made the most insane gains with it. I even do singles on bloody wrist curls. All my weights and gains went up, comparable to drug dudes in a few months
Wouldn’t do more than one set. After one set you have already triggered protein synthesis. Very few natural lifters can handle more than 1 set without interfering with recovery and taxing the immune and nervous systems. Great video on rest pause though!
Can't make a statement like this without seeing the entire training program. Not to mention you need to factor in the training goal of the athlete. There is more to a training program than triggering protein synthesis.
i stick to 3min break between sets and 8 sets benchpress. high volume & heavy weight. i need 3min breaks otherwise i can feel my biceps tendonitis comin back. it’s annoying… my bench max is 440 pounds but the problem is my tendons and bones are hurting sometimes… It throws me back every once in a while.
Depends on what you are using them for. You will always be able to carry more with wraps than you will with your regular grip. I had surgery in my right hand because I sliced a tendon in my middle digit at work, so it helps when I am pulling weight (dead, hang, pull up, etc). I think it will help you get stronger overall if you have access to more than just grip strength in your workout.
You’re way stronger & in way better shape than I am, but why don’t you just use Mike Mentzer’s program? 4 seconds lowering under complete control, no momentum (bouncing the bar off your chest) with a slow & controlled 4 second lift. Also, Mr Mentzer spoke about only a 10 second rest between reps/sets in his Rest Pause training.
Best training method in existence for both strength and hypertrophy.
This can also be used for added reps on a bodyweight exercise. If you want to do 40 pushups without stop (full ROM), do five with a 20 sec rest....then do another five....20 sec rest....and so on until you hit 40, or whatever the goal number is.
It will be brutal. So brutal that you will reduce the number as you get closer to the goal (3 instead of 5).
You can increase rep sets next workout.
Really ambitious people may even have to do SINGLES (on a BW exercise!) as they reach and surpass their limits.
For anyone wondering if this works, it does and plus more. Especially for getting your one rep max up. Went from 290 and hit my goal of 315 within a couple months
Jake is quickly becoming my fav fitness RUclipsr because he doesn’t spend 90% of the video bragging about how great his lifestyle is, and justifying it by claiming it’s “sick content”. Straight forward info that I can apply. love it 🤘🏼
Yeah, you can tell Jake doesn't deal with bullshit or suffer fools.
Thanks Aaron!
Completely true!
Great video. Would love to see a video on how to strengthen your lower back for people who have bad lower backs.
Finally something that explains this type of training. Doing the Kaged muscle regiment it’s free to follow the program
Your content is great. It is obvious how knowledgeable you are. Keep the videos coming.
Thanks brotha!
Would you mind covering Low Frequency and High Volume vs High Frequency and Low Volume training?
Keep up the good work!
Search Mike Mentzer Heavy Duty, High Intensity Training (HIT) or Rest Pause. He has HOURS of seminars on YT & breaks it down beautifully.
just do singles on everything. I have made the most insane gains with it. I even do singles on bloody wrist curls. All my weights and gains went up, comparable to drug dudes in a few months
Pumped to try this monday
I do pause reps on everything and double my gains in some areas in less than 3 months with limited workout time
So much good information from Jake, Steve and the fitness culture team.
Unrelated, but could you all do a full video on foam rolling?
Good Video and new cool tipps 👌💪
Great job, would love to see another week in the power program.
Good video! Also I see that transition at 2:37 👏🏻
love jacob's videos !
well explained, thank you
Thanks for that. Straight forward info !
Great technique but for me and hypertrophy my 1st set is 12-15 reps and i fail each set
Going to try this today! Thanks coach!
Would you do that on every exercise in that session? Or just the one exercise?
Really enjoying your videos and the knowledge
Yes I agree if you're working with 85% Max then you don't need to do more than one set😮
Love these vids 👍
Great video
Wouldn’t do more than one set. After one set you have already triggered protein synthesis. Very few natural lifters can handle more than 1 set without interfering with recovery and taxing the immune and nervous systems. Great video on rest pause though!
Can't make a statement like this without seeing the entire training program. Not to mention you need to factor in the training goal of the athlete. There is more to a training program than triggering protein synthesis.
Too much volume will definitely lead to overtraining with rest pause😮
Thank you for this, solid
i stick to 3min break between sets and 8 sets benchpress. high volume & heavy weight. i need 3min breaks otherwise i can feel my biceps tendonitis comin back. it’s annoying… my bench max is 440 pounds but the problem is my tendons and bones are hurting sometimes… It throws me back every once in a while.
You may have a torn bicep tendon near the shoulder. I have it too. Mine (pain) comes and goes it seems.
Hella strong !!!
Never had the first comment before.... don’t want to blow it... say something funny.....PICKLE! Damnit
Hey Jake, thanks for all of the great videos. Think you could make one on leg drive during bench? I never fully understood the why and how.
Great topic! I'll definitely do a video
Thanks
is it recommended to warm up before hand? I feel like his vid falls flat explaining that if that is the case.
I wouldn’t use this on my first set but rather the last set of that muscle group.
What's your thoughts on wrist straps? I used to use them a lot, now I try not to bc I feel it can become somewhat of a crutch.
Depends on what you are using them for. You will always be able to carry more with wraps than you will with your regular grip. I had surgery in my right hand because I sliced a tendon in my middle digit at work, so it helps when I am pulling weight (dead, hang, pull up, etc).
I think it will help you get stronger overall if you have access to more than just grip strength in your workout.
Anyone any idea what the cable a-fly is in the workout provided in the link?
I don't see the novelty. Pretty standard stuff. Been training lile taht since forever... Try Menzner training style instead.
What do you think of reverse pyramid?
Looks the same as the DoggCrapp lifting program with the rest pause deal.
You’re way stronger & in way better shape than I am, but why don’t you just use Mike Mentzer’s program? 4 seconds lowering under complete control, no momentum (bouncing the bar off your chest) with a slow & controlled 4 second lift. Also, Mr Mentzer spoke about only a 10 second rest between reps/sets in his Rest Pause training.
Radhe Radhe 🙏🙏
Solid weight on the bench
Tookie Williams and Craig monson supposedly used this method
Is this good for bulk up
After doing 1 complete set of this at 85 percent of 1 rep max, what percentage of 1 rep max would you be lifting during sets 2,3,4?
The same weight
So you just do 1 rep 4 times with 20 second rests between each?@@sahidul
Do we have to perform 3 sets single time ie(approx 10 reps)..or repeat this 3 time?
I repeat this 3 times (the entire set)
Dudes tough as shit
So do you keep the same weight?
Corey Johnson yes :)
seems too dangerous for compound movements unless you have a spotter or use a machine
Holy crap that's a lot of weight
Get your free workout here: www.fitnessculture.com/rp4s-workout
Calum's cringe sales video as an ad haha
I dont know what 85% of this dude's cryptic gym lingo means...
20 seconds ?
7 seconds yes
Those are fast reps.
If you can do 6 reps, it wasn’t 85% 😊