Rest Pause Method

The Rest-Pause Method (6+4) – Rest-pause is one of the most effective, high intensity techniques to stimulate growth. Basically, you end up doing more reps than you “should” be able to do with a given load by including a rest period within the set itself.
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The version that works best for size is using 75-80% of your 1RM, generally a weight you can get 6 reps with:
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1. Do 6 reps with that weight.
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2. Then rack the bar and “rest” for only about 15-20 seconds.
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3. Then try to complete 4 more reps with the same weight.
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This is a very demanding technique, so don’t do more than one or two sets of this technique per exercise. You could perform one or two regular sets of 6, then end with one or two of these rest pause sets.
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