I just finished reading the DC manual and have never incorperated rest-pause into any of my routines. It sounds like it works pretty well for most. My question is: When to pause on chest exercises?
Top lockout position or bottom chest position. i am assuming it would be the top position but not sure. I read a few articles that say rest at top position and some say at the bottom. Maybe it’s a matter of preference.
I just watched a u-tube video also for rest-pause when doin curls and the guy actually put the weight back down on the floor, took a few deep breaths and then picked the weight up again to continue with a few more reps. My understanding is that u actually never put the weight down or back on the rack on any exercise.
U just hold the weight in the most comfortable position to let the lactic acid flush out somewhat and try to pump out a few more reps then repeat. Any articles or videos out there that show when to pause? I did try this technique today with flat bench and things did not workout so well.
I did a few warmup sets before I tried the rest-pause. I then loaded the bar up for 8 reps to complete failure…rested at top position and took 10 deep breaths… I then tried to continue with the set and do a few more…I got 1 more rep thats it.
Maybe I need to rest longer or find another way. Like i said, this rest-pause technique is all new to me. I’m just not sure when the rest-pause should take place. Thanx[/quote]
The confusion stems from the fact that there are multiple definitions out there for the term “rest-pause”.
In the original method (created by Mike Mentzer I believe) you would pick something like a 3 RM weight, do a single with it, rack it and wait something like 10 seconds, and then repeat until you had done somewhere around 6 reps.
There is another method where you rest in the support position (at the top of a bench press for example) for a short period and then try to grind out a few more reps.
There is yet another method where you go to failure, rack the weight, rest 10-20 seconds and then continue.
And finally, there is the DC method, where you go to failure, rack the weight, take 10-15 deep breathes, go to failure again, rack the weight again, take another 10-15 deep breathes, and finally go to failure a third time.
In my experience anyhow, the DC method works by far the best for improving strength.
I don’t know where you are getting your DC info, but if you are serious about doing it right check out Intensemuscle as that’s the official DC training site. The inventor Dante posts there regularly. Do not use the blogspot info as a lot of it is out of date or incorrect.
There is also a thread on this board titled “Trying DoggCrapp Training” where a number of people who train DC style go to talk about training. If you have specific questions about the program (and for whatever reason don’t want to go to IM) post them there.