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Weight training, all the secrets of Rest Pause

From athletics comes a technique borrowed for body building training, it is the Rest Pause. Here is a short guide.

We often talk about high-intensity training, but you can get optimal results in terms of hypertrophy even with the natural method, if supported by a good diet and if done in an intelligent and thoughtful way, with a good recovery time between one session and another.

It is not always easy to understand what is meant by high intensity training, for example in athletics is the work that is done in the unit of time through a series of different stimuli. Let’s imagine two athletes who use the same load and do the same number of series and repetitions, if the first takes five seconds to make each shot and the second instead takes twice, is the first that is training more intensively.

Intense training stimulates as many muscle components as possible, it is not easy to go and stimulate everything in a single session, although there are different methods that try to get as close as possible to total and complete stimulation.

One of the most applied and effective solutions is to plan the training in mesocycles, during each of these you look for different stimulations for all the various muscle components.

Rest Pause, the technique for increasing the intensity of training

From athletics comes a technique borrowed for body building training, it is what is commonly called Rest Pause. It is an interval training that is adapted to the training carried out with the weights, a set of stimuli and pauses precise and well targeted. The fundamental basis of this methodology is the use of the anaerobic alactacid system, which is also called the ATP and phosphocreatine systems. Another name by which it is known is phosphagen system, since the goal to be achieved is precisely to go to exhaust the reserves of phosphagens so that the body overcompensates and increases to be able to deal with other stimuli later.

For this reason there are therefore short and intense stimuli that allow to avoid the production of lactic acid, followed by short breaks, since the recovery from 50% to 70% of phosphageno occurs in 20 seconds, 30 at most.

There are different variables that can be applied to the Rest Pause training methodology, so you can change the load used, or go and play on the weight climbing it as you go so you can always perform the same number of repetitions, or you can decide to take different breaks between repetitions, keeping them fixed or increasing them. This allows, therefore, in the end, to have increased considerably the intensity of the training. Usually, as you train and increase the intensity of your training thanks to Rest Pause, you need to rest more and eat more, to maintain a healthy lifestyle and not ask your body more than it can do. Often this type of training can be associated with taking supplements such as creatine.