I want to share a technique I have been using for a long time that will help you completely blast a muscle into submission when applied. It is something that actually is basic but effective. You combine the rest pause technique and drop sets to do what I call Rest Pause Drop or RPD for short.

Let's use barbell curls for an example here. You do a couple of lighter sets to warm up before going to the heavy weight. Load up weight that will result in failure after 6-8 reps. Start the set and once you reach failure, set the bar down and count to five. This is the rest pause portion of the set. After that five count, resume lifting until you reach failure again. This may be one or two reps but do it anyway. After reaching failure the second time, you will reduce the weight by 25%. If you are curling 100 pounds then you would reduce it to 75. Once the weight has been adjusted, do it again to failure. Rest five seconds and go again to failure. After going to failure this time, you will reduce it by the same amount you did the first time. Now with our previous example you would go from 75 pounds to 50. Lift to failure, count to five, and go to failure one more time. Now you are finished. This is short but it is very effective.

In short, this is what a RPD set would look like according to the above example.

Barbell Curls - 100 pounds for 8 reps, 5 second rest, 2 more reps.

        Drop to 75 pounds, 5 reps, 5 second rest, 3 more reps.

        Drop to 50 pounds, 6 reps, 5 second rest, 2 more reps.

This can be used on any exercise at all. If you use it on exercises like bench or squat, make sure you have a spotter or partner to ensure safety and to help you strip the weight faster so you can resume your set. 

Try this for each exercise on your last set the next time you are training and you will see for yourself how effective RPD can be. I use it on everything but if you have never tried it before I suggest using it on your weaker bodyparts to help bring them up.

Happy Holidays, everyone.