Rest-Pause Training-Unlocking Maximum Muscle with Minimal Rest

Jim Williams, Bench Press Pioneer Thrived with Rest-Pause Training

Back in the ‘90s, out at the Choctaw Wellness Center—60 miles east as the crow flies from an old moonshine still in Bryan County, Oklahoma—two ex-cons were building a reputation that had folks whispering all over the county. First up, you had a guy who looked like a jacked-up Brian Bosworth, with a mullet and a pair of denim overalls with no shirt underneath. He strutted around like the gym was his personal domain, shoulders so broad they nearly took up two lanes.

Then there was his partner—a version of Karl Malone after a testosterone-fueled growth spurt. Picture The Mailman but bigger, leaner, and so shredded it made bodybuilders cry into their protein shakes. His traps nearly touched his ears, and his arms looked like they’d been chiseled out of granite by a sculptor who just wanted to show off. People didn’t just watch him—they stopped mid-set, jaws hanging, like they were witnessing something that defied nature.

But these two weren’t just about looks. They were all about rest-pause training, and they swore it was the key to their muscle-building salvation. They’d load up 90% of their max on the bar, go AMAP (as many reps as possible), rest for 20-30 seconds, and then go at it again—over and over until the weights looked like they were begging for mercy. While they were cranking out reps, they’d be talking about the old moonshine still back in Bryan County, laughing about how their side hustle was still running as smooth as their sets.

This was no normal workout. These guys weren’t resting on benches between sets—they were pacing around, flexing like bulls ready to charge. They’d hit that bench like they were possessed, rest just long enough to get their breath back, and then dive right back in. The gym smelled like sweat, chalk, and probably a little bit of that moonshine (don’t ask how).

When they finished, they’d head out back to “check on inventory,” because these weren’t just two meatheads—they were businessmen, running their moonshine operation right out the back of the Wellness Center. People might’ve come for the weights, but they stayed for the stories—and, if you knew the right handshake, maybe a jar of something strong.

Moral of the story? Rest-pause training can turn you into a monster—just ask those two maniacs. You might not walk out lookin’ like a testosterone-fueled Karl Malone or an overalls-wearing Boz, but you’ll get stronger, faster, and maybe even tougher, with a few wild stories to boot!

Jailhouse Strong helped popularize the Rest-Pause Method

Benefits of Rest Pause Training

Fast gainers and slow gainers both thrive on rest pause training.  Unlike traditional single repetition rest pauses that old-time strength athletes swear by, open ended rest pause training allows the athlete to adapt the weight to his individual capabilities.  A primarily slow-twitch fiber lifter will get more reps, a fast twitch lifter will get less reps.  The bottom line is, both are performing sets at maximum intensity which will prompt strength gains. See the below example. (As Many Repetitions As Possible=AMAP)

Rest Pause Bench Press workout:

*Set 1-90% AMAP, rest 20-30 seconds 90% AMAP,  rest 20-30 seconds 90% AMAP

*Rest 2-5 Minutes

*Set 2-80% AMAP, rest 20-30 seconds 80% AMAP,  rest 20-30 seconds 80% AMAP

Rest-pause training has a no-discrimination policy when it comes to making gains, regardless of the genetics your parents gave you.

Auto regulation, Weider’s Instinctive Training Principle, whatever you want to call it–rest pause training jives well with.  If your top training weight is 80 percent for the day, you can stop after one sub set of maybe six reps.  

On a great day it might be 8-3-2.  Next week you can still add five or  ten pounds and carry on. Rest pausing allows you to continually progressively overload your training regardless of periodization scheme—most linear progression schemes have no way to account for auto regulation—rest pauses are the game changer.

How to use Rest Pause Methods

» Determine your purpose- For strength generally use 85 percent +, for size use 70-85 percent, for muscle endurance use less than 70 percent; rest pauses works for all three.

»Rest Intervals Between Subsets-Strength 20-60 seconds, Size-20-30 seconds, Muscle Endurance 10-30 seconds.

» Have Spotter Monitor Rest Periods-You need to worry about lifting the weight.

»When in Doubt, Stop-We are measuring reps for the duration of three subsets, if the last rep of a set of bench press was an all-out grinder, you will perform poorly on subsequent sets handicapping total rep count. Keep rep records, rest pausing is the ultimate form of density training 

or in other words getting more done in less time.

Final Thoughts

From those confined to correctional institutions to those climbing the pro bodybuilding ranks, rest pause training is responsible for decades of building super human strength and carving physiques of granite..

To summarize the initial idea beyond the rest pause method:You can’t get up and give up your bench press with limited weights on the yard.  So, a need developed to maximize intensity while not losing a coveted bench press.

Hence– do as many reps as possible………take a short break……….repeat.

In this way, simple necessity is the mother of invention. But, do not let simplicity in theory fool you!  This philosophically simple method is a physically brutal workout  for gaining size and strength.

Put the Rest-Pause Method into action with one of Josh’s programs HERE