Rest - Pause strength compromise

[roastchicken]

i recently began a training block focusing on rest-pause sets for my main movements, i have been quite shocked at how much weight i have had to forfeit to complete the sets.

For example recently on incline bench i have pressed doubles of 120kg/265lbs for multiple sets and also pressed sets to failure of 100kg for 10 reps. However when i use the rest-pause method of 3reps-12secs-3reps-12secs-3reps-12secs-3reps my strength is compromised to using between 80-90kgs/175-200lbs is this normal? i expected to complete sets at my 6rep max of about 105kg/230lbs

what are other ppls experience of RP method?

RC

 

[Gazhole]

Dont worry man, i find similar things. For benching and bench variations i find the same as you - have to drop the weight because it is solid.

For leg work like squats i can do more weight than i expect.

I don't think the shoulder can handle the constant tension/relaxation/tension/relaxation in RP sets very well.

I find even when i drop the weight it works great for size gains, but i generally only do rest paused singles for strength.

 

[roastchicken]

cheers for the reply gaz-

yeah, i found this to be true.the weight i was using for my squats was definetely closer to my max than my press was .if you see what i mean - the % of the lift was greater for squats .perhaps this is something to do with muscle fiber ,i guess my legs lean towards slow twitch that can handle extended sets better than the fast twitch predominant pectoral??

awesome doms tho

RC

 

[punkin33]

With the RP method you have absolutely no momentum to help push the weight so that is why you cant lift as much. It is a great why to lift and you will see some good results from it.