Reps rest paused....

[hyp3r3xt3nsion]

When i did lower lower reps rest paused (7-11 total), usually my final set before I would increase the weight would be 6-3-3. But I recently dropped some weight and worked with a higher rest pause total (13-15).....but i'm finding that on my "final" set, i'll only be able to muster 8-3-3, or sometimes (rarely) 8-4-3.

for whatever reason, 3 reps on the rest pause for both segments (rest pause segment 1 and 2) seems to the most i can do, regardless of rep range (whether 7-11, or 13-15).

Unless i shoot for a reallllllly high rest pause total like 20-30, history agrees with me - 3rep rest pause 2x is the best I can do; with sometimes being able to eek out 4 and then 3 (but very rarely).

has anybody else experienced this?

[MsteveM]

you are confusing me... but i'll give it a try. lol.

yes sometimes i will get something like a 6-3-2 or a 8-3-2.. but for myself if i'm in the realm of 6-12 reps, the reps usually cut in 1/2 or close to it with each rest pause. something that i see alot of is 8-4-2's which i consider a "comfortable" set.. comfortable being that i'm at a good spot in the rep range.

[goliath23]

i actually go a little higher usually 9 or 10 then 3 or 4 then 3 or 2

[JnJ23]

im about 8-10+2-4+2-3

[Massive G]

11 reps RP'ed is the lowest I ever remember seeing Dante talk about.....So whether that's 6+3+ 2 or 8+2+1 I don't think it matters as much as just beating whatever you did (total) the last time

[hyp3r3xt3nsion]

i'm thinking some people were missing the point :/ (although that may be my fault....)

when i experimented with using a lower rest paused total, i would usually increase the weight after i could do 6-3-3.


recently i went back to a higher rest paused total, and would increase the weight on 8-4-3 or 8-3-3.

more often than not i'm only able to hit out 8-3-3.

i was expecting that since I dropped the weight to increase the reps, the rest paused reps would also go up....but they seem stuck at a maximum of 3-4ish reps. I was expectin gto be able to do like 8-4-4, but just can't.....

i'm increasing strength and whatnot no problem, but i was just curious if other people noticed that, unless going for a reallllly high rest paused total like 20-30, their rest paused reps are only like 3-4ish, regardless of range.

[Massive G]

No offense but I think it is you that is missing the point.Here's the word straight from Dante....11-15RP...you're aiming at 11 reps rest paused..if you get more...great...go up in weight next time...if you get less than 11 we'll stay with the same weight....

[Massive G]

but in answer to your dillema...perhaps it's an indication that your fast twitch fibers recover extremely fast...or perhaps you're not pushing yourself as hard as you could on the first 2 RP 'sets'...I know that if I get 8+3 on the first two 'sets' that I'll be struggling my hardest to grind out 2 on the last set

[hyp3r3xt3nsion]

but in answer to your dillema...perhaps it's an indication that your fast twitch fibers recover extremely fast

not really a dillema, more like a curiousity. and see, that's along the lines i was thinking of

[ApoCz]

By what I could make out you were rest-pausing sets with weight you could only get say a 3-2-1 on. If thats the case your going to heavy. You shoudln't be upping the weight when you get a 6-3-2, you should be atleast getting that as the minimum for your selected weight.

[jimpaul]

you guys are hurting my brain lol.

[Lifter]

I fully agree Jim... like they say "it isn't rocket science"!