RP, i.e., Rest Pause
If I 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 have found this page and are not a client, I hope this information is helpful in your training.
If you are interested in working with me, my experience and education will undoubtedly benefit you.
With over 25 years of experience in the fitness industry, I can help you achieve your goals.
Studying for my Master’s in Psychology from APUS
BAS in Applied Nutrition and Health from ASU
AAAI/ISMA - ISSA Strength and Conditioning - Pn1 Certified - ISSA Sports Nutrition
Former Superleague Rugby player
Competitive Strongman from 1999 - 2010
Former NPC Masters Physique Competitor
Former assistant rugby coach for Mentor HS (OH) and former Assistant Rugby Coach at Liberty HS (MO)
2011 Speaker at Denison University’s Strength and Conditioning conference
Three self-published training books
Multiple magazine articles for Muscle and Performance, Muscle & Fitness, and Ironman
Published on PPSC, Elite FTS, and top articles of the week from Ben Bruno and PTDC
