Version #4
Rest 15 seconds between EACH rep. 20 seconds max (no more) if needed at the end of a plan rep scheme. Release the grip between reps and flex the hand and wrist a little (shake them out in other words) if needed. Take several deep breaths between reps, avoiding oxygen debt. Use the same weight throughout the exercise.
Do not go to complete failure (unable to move the weight at all) each rep. Defeats the purpose of the Rest Pause System. Seems to work best when the reps are kepted betwee 6 and 9 reps. Not desireable for high rep work unless geared for special, advanced programs. Grinding out a few more reps, rest a little and grind out more reps towards the end of a set (say 40 reps goal for example) is not the Rest Pause System. Doing 100's is also not the Rest Pause System. Consider the Rest Pause System as mini sets of one rep each. 15 seconds between each mini set.
More weight can be used when doing the RPS. One of the reasons of it's benefits. To give this system a true chance than do not use it along with your regular workout plan. The RPS works best with compound exercises so plan a workout with just using this system only.
Example: Chest...BP & incline press
Back....DL & rows
Shoulders...Front press & PBN
Legs...Squats & BB Hacks
etc, etc, etc,
I use a more advance (though most bb'ers with a little basic experience can try this) Rest Pause System, for a 6 to 8 week cycle, throughout a training year. For example, with the SLDL, 20 reps are done with a 15 second pause between reps. On the last 3 or 4 reps I'm breathing like a steam engine so I have to have at least a 20-25 second pause. Works very well for me with regards to increase stamina (endurance & strength) and muscle size. Just think of the RPS as a altered version of the breathing squat, hight rep program. The other exercise are usually cleans, squats, front presses, Hi-pulls, Rows, etc. Good Luck
OK, your turn Pumpster.