RP, i.e., Rest Pause
If we have this labeled (sets x reps with RP), you will perform the designated set using REST-PAUSE work.
From the mouth of Dante himself (who helped push this theory into the mainstream lifting culture):
Most sets are in the 15 to 20 rep range, although the number can be higher or lower depending on the body part, exercise, safety, and joint health.
Every rest-pause set is done with three failure points.
How to:
Work up to a RP set in 2 sets (or 3 sets):
For 2 sets, you will “ warm up” with a lighter weight using impeccable form and anywhere from 8 to 12 reps. Start higher with reps and work your way down. If I say three sets, you have three warmup sets.
Examples:
Warmup set 1: 60# x12
Warmup set 2: 70# x10
Rest about 75-90 seconds between each warmup set, and do NOT go heavy on these; conserve the energy for the set that matters.
Once you reach the RP set, you will pick a weight that you can do for 10-12 hard reps.
Rest 2-3m before the RP set.
In the first micro-set, you will lift the weight to total failure using the proper tempo.
Rest 15-20s
Repeat the same weight to failure using the proper tempo.
Rest 15-20s
Repeat the same weight to failure using the proper tempo until you start to fail. Then, either have a spotter help for safety or perform some cheat reps to knock out a couple of extra reps.
Exercise finished. You will track the total number of reps and the weight used on the RP set.
If you found this information through a web search and are not a current client, we are now accepting new clients for both training and nutritional counseling services. You can read more about us or contact us to schedule a discovery call and determine if we're a good fit for each other.
You can also subscribe to our mailing list to receive blog updates, subscriber-only newsletters, specials on coaching, and more that you will not see elsewhere.
Thank you! Jay and Ali
