I’ve recently been experimenting with some different styles of weight training. One that I haven’t tried for a while was the Rest-Pause, a DC training technique. This technique involves very heavy weight, but with the Rest-Pause technique you are able to perform more repetitions than in a regular straight set, thus increasing your total work performed per set. 
Let me give you an example:
I pick a weight that I could typically perform about 6 reps with in any straight set. Lets use 300lbs. for example. In this workout I will do 2 warm-up sets and then get right into working with 300lbs. The set begins and I put up 6 reps and rack the weight. I give myself about 15 breaths–about 15 to 20 seconds, and then get back under the weight and this time I will get 4 reps. I sit up and rest again for 15 breaths, and then I force out another 3 reps (with a spotter watching me of course). In this Rest-Pause set I used the same 300lbs. that I could typically only do for 6 reps and I just did another 7 reps for a total of 13 reps in one set!
The idea here is that you are giving your muscles enough time to lose the lactic acid build-up and just enough time to recoup to keep moving forward with the set. The theory is that over time you will be able to increase the number of reps you are able to perform with a particular weight when you go back to straight sets.
So far, over the past 4 weeks I’ve had great results, and I’ve increased my 300lbs. rep range to 10 in a straight set. 300 lbs has never felt so light! The next step for me is to continue to increase the weight, to make sure I’m using a weight that I could only do 6 reps with usually…I’ll bump to 315-320 for my next workout.
If you’re looking to get strong fast and pack on some solid muscle (I personally am up 4 lbs. in 30 days-all muscle!!) I definitely recommend trying the Rest-Pause technique.
