Written by Russ Howe PTI, and most recently updated 4 days ago.

1 min read

Rest Pause is a bodybuilding method as old as the sport itself.

It’s a particularly useful Muscle Buster to apply when you’re training with heavier weights and lower rep ranges, as it enables you to squeeze out a few extra repetitions without compromising the load on the bar.

Rest Pause is a simple two-step procedure:

  1. Perform your target number of reps then REST for 10-20 seconds.
  2. Go back in for more reps at the same weight.

A muscle has the capacity to recover by as much as 60% within this short period of time, so this method can usually add an extra 3-4 reps to our set without even lightening the weight!