For those of you who have been following my work for the past several years, you know I’m a big fan of DoggCrapp Training.
If you don’t know what that is I have a few articles on the subject on my site and also did a podcast episode on DC Training:
( Article) Rest-Pause Sets (More Muscle in Less Time) – Andy Baker
DoggCrapp is an entire system of training entirely attributable to legendary bodybuilding coach Dante Trudel.
And while I don’t use the entire DC system, I have stolen quite a bit from it.
Most notably the use of the Rest-Pause Set.
This high intensity technique is an incredible tool for increases in size and strength, and as a secondary benefit, it is a huge time saver in the gym!!
An example DC Rest-Pause Set would look something like this:
Select a load that you can push to failure somewhere in the 10-20 range.
Technically it does not matter where you end up, only that it is a true maximum effort set.
i.e. If you stop at 14 reps it is because you could not have done 15 reps (with standardized technique and range of motion).
Once that set is complete, rest for approximately 30 seconds. This will be about 10-15 big deep breaths.
Then perform a second set to failure.
You should end up with about 25-50% of the reps from the first set depending on exercise. Might even be less.
Then rest another 30 seconds or 10-15 big deep breaths.
Then perform a 3rd set to failure.
A sample DC Rest-Pause Set might look like this…….
100 lbs x 14 reps (15 reps could not have been completed)
Rest 30 seconds
100 lbs x 7 reps (8 reps could not have been completed)
Rest 30 seconds
100 lbs x 4 reps (5 reps could not have been completed)
And then THAT’S IT for that exercise!!!
But………………………
Like anything else, while DC Rest-Pause Sets are a fantastic tool, they are not universally applicable to every exercise.
Mainly I avoid doing them on……
Squats, Squat Variations, Leg Presses, & Hack Squats
Deadlift & Deadlift Variations
Barbell Rows & T-Bar Rows
Dumbbell Chest Pressing
For some of these exercises the fatigue cost is just too high. The stimulus is great but the toll it takes on local muscular and systemic recovery is just too much.
For others the acute fatigue caused by DC Rest-Pause Sets makes holding good form difficult and/or dangerous.
For dumbbell pressing it really comes down to strength. If you’re pushing the 60s they’re probably fine. If you are up over 100 lbs per hand then wrestling around with the dumbbells each set makes method more trouble than they’re worth IMO.
So when SHOULD you use DC Rest-Pause Sets???
This isn’t an exhaustive list but some food for thought……
Almost any isolation / single joint movement
Almost any stabilized machine based movement
My Favorite Example Movements by body part:
Chest – Machine Chest Pressing, Pec Deck or Cable Flys
Back – Pulldowns, Assisted Pull Ups, Chest Supported Row Machines, Cable Rows
Quads – Leg Extensions
Shoulders – Side Delt / Rear Delt Raises, Machine Shoulder Pressing
Biceps – any curl movement
Triceps – any extension based movement, Dips
Hamstrings – Leg Curls
What about Barbell Based Pressing Movements??? Bench Press, Incline Press, Military Press??
Short answer is YES you can, and I have experimented with it, but it’s not my favorite.
I prefer just heavier straight sets (below 10 reps) with barbell pressing movements and it’s difficult if not impossible to rest-pause heavy barbell work.
And while a Bench Press does not carry the same fatigue cost as a Deadlift it’s still pretty high.
And I think the Method should match the Exercise. And in this case, I think DC Rest-Pause sets fit MUCH better with machine based pressing exercises.
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Wanna Experiment with DC Rest-Pause Training?
Try any of these 4 Programs:
The KSC Method for Power-Building
The 4 Day Upper / Lower Hypertrophy Program
The Baker Barbell Arm Specialization Program
The Baker Barbell Club Body Building Track (part of online group coaching)
