Rest-Pause set on lateral raise & rear delt exercise

Sale – HypertrophyCoach Joe Bennett Forums Training Rest-Pause set on lateral raise & rear delt exercise

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  • #100561

    Hello Coaches

    it’s hard for me to feel my side raises & rear delt movement with the low rep range (8-10 , 10-12), Also because I can’t not increase the weight so often as in other exercises.

    What do you think to perform a Rest-Pause on it, but still make a progressive overload + logbooking? Or should I increase the rep range to
    12-15 , 15-20?

    First example:
    The Rest-pause set could look like:

    4 Failure point (4 micro rest pause set)

    1 set: Aim for 15-25 reps to failure in the first set
    rest – 5-15 sec (3-5 deep breaths)
    2 set: 3-5 reps
    rest – 5-15 sec (3-5 deep breaths)
    3 set: 3-5 reps
    rest – 5-15 sec (3-5 deep breaths)
    4 set: 3-5 reps

    Second example:
    The Rest-pause set could look like: Find a rep range to hit over 3 micro set (25-30 reps).
    1 set: 15 reps to failure
    Rest – 10-25 sec
    2 set: 9 reps to failure
    rest – 10-25 sec
    3 set: 6 reps to failure

    Overall = 30 reps. increase the weight next time to beat the logbook.

    Or what do you recommend?

    Best Patrik

    #100723
    Joe
    Keymaster
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