Workout Tips

The Perks of Rest-Pause Training

Get stronger and leaner in less time with this proven training technique.

josh bryant thumbnail by CSCS, MFS, PES

Rest-Pause Chest Workout

New to rest-pause? Try this chest routine to start building more strength and burning more calories.

Exercise                                           Load               Sets   Reps/Rest (seconds)

Incline Bench Press                        5RM                 4          2/15-20, 2/15-20, 2/15-20, 2

Smith-Machine Bench Press        7RM                  4          3/15-20, 3/15-20, 3/15-20, 3

Cable Crossover                             --                       3          15

Push-Up                                            --                      3          To Failure

The key is to go as heavy as you can without going to failure. The best way to do this is to determine your RM as listed, then stop just short of failure in order to maintain high power output throughout multiple segments. For the first move, using your 5RM, you’ll perform two reps at a time, resting 15-20 seconds between work segments until all segments are completed. The same rationale applies to the remainder of the exercises listed. You’ll rest 1-2 minutes between each rest-pause set.

Josh Bryant, MFS, CSCS, PES, trains some of the strongest and most muscular athletes in the world in person at Metroflex Gym in Arlington, Texas, and via the Internet. He is the co-author of Amazon # 1 selling book, Jailhouse Strong, and EliteFTS best-selling eBooks, Metroflex Gym Powerbuilding Basics and Bench Press: The Science. To learn more about Josh Bryant or to sign up for his free training tips newsletter, visit

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