July 06, 2023 3 min read
The bicep muscles are arguably one of the most popular body parts to train. Most people’s fitness goals include having a well-defined set of arms. Having strong biceps not only looks good, but it’s also an important muscle group for functional strength and posture. You may have been training your biceps for a while with various exercises, but you might be wondering if there’s anything else you can do to get even better results. Rest-pause training is an advanced technique that can help you unlock your bicep potential.Shop The Collection: Dumbbells
Rest-pause training is a type of high-intensity interval training (HIIT) that involves short rest periods between sets. It was first developed by bodybuilder Mike Mentzer in the 1970s and has since become popular among athletes and bodybuilders alike. The idea behind rest-pause training is to maximize muscle growth and strength gains by pushing your muscles to their limits with short bursts of intense exercise followed by brief rest periods.Shop The Gear: CAP Barbell 5-25 LB Rubber Hex 150 LB Dumbbell Set + 5-Tier Dumbbell Rack, $362.99 USD
In a typical rest-pause workout, you would perform a set of an exercise until failure, which means until you can no longer complete a repetition. Then you would take a brief rest period, usually around 10-15 seconds, before attempting another set. This process is repeated several times until all of the sets are completed.Shop The Collection: Barbells
The idea behind rest-pause training is to push your muscles beyond their normal capacity. By taking short rest periods between sets, you’re able to keep your muscles working at a higher intensity level for a longer period of time. This allows you to improve your strength and muscle size more quickly than with traditional sets and reps.Shop The Gear: Concorde Olympic Training Barbell – 33 lb, $214.99 USD
Rest-pause training also helps you break through plateaus, or when your progress begins to slow down due to overtraining or lack of variety in your workouts. By introducing short rest periods, you’re able to increase the intensity of your workouts without having to worry about overtraining.
Rest-pause training can be very beneficial for anyone looking to improve the strength and size of their biceps. Here are some of the key benefits:
If you’re interested in trying out rest-pause training for your biceps, here are a few tips to help you get started:
Rest-pause training is a great way to build strength and size in your biceps. By taking short rest periods between sets, you’re able to push your muscles beyond their normal capacity and get the most out of your workouts. Just make sure to start slowly and focus on maintaining proper form to avoid injury. If you’re willing to put in the effort, you’ll soon be on your way to unlocking your bicep potential with rest-pause training.