T Nation

Rest-Pause with Drop Sets?


#1

I saw a Training Method that was new to me that mixes rest pause with a drop set.

  • Pick a weight you can do 6 to 8 max reps with. Go to failure, rest 20 seconds, go to failure, rest 20 seconds, go to failure…now drop the weight by 25% and repeat for 3 more mini sets.

So an example would look like this:
DB bench press

80lb x 8 reps

Rest 20 sec

80lb x 4 reps

Rest 20 sec

80lb x 2 reps

Rest 20 sec

60lb x 7 reps

Rest 20 sec

60lb x 3 reps

Rest 20 sec

60lb x 2 reps

How do you feel about this for muscle growth and also for a natural trainee? Thank you


#2

Look up Thib’s ‘Best Damn Natural’ articles


#3

I’ve seen them. I’m wondering about the rest pause drop set


#4

Once a week or fortnight perhaps but not every workout.


#5

Only if you correspond to the specific neurotype in Thibs classification.
For most people going 5 times beyond failure is complete overkill


#6

Any context in terms of your training program?

How often do you train ? Body part split or something else?

Is this going to be THE SET for the day (a la Best Damn) after a little warm up or are you going to do 14 other sets and then finish off with this (a la Meadows style body part split)?

How many exercises per workout / week are you going to be doing this for?

Eating plenty or trying to cut?

It’s impossible to just ask “is this good?” Without many other pieces of info.


#7

The more you go beyond failure, the harder on the CNS the exercise becomes. So it’s only a method I would recommend for isolation exercises. And MAYYYYYBE multi-joint machine work. And only doing 1 work set.

And definitely limit it to 2-3 weeks.