Not for the faint hearted, rest-pause training can help you through sticking points or simply offer something to break through boredom!
The basic principle is to extend the number of reps you perform with a given weight by taking very small breaks between sets.
There are a few different ways to use this technique, Mike Mahler for example talks of using singles with close to your one rep max and taking around 10-15 secs between reps. This way you can do 6 or more reps with what is normally your 1 rep max. Dante Trudel AKA Doggcrapp or DC, advocates higher reps for a single set (although different rep ranges for each bodypart) and then two rest-pause sets afterwards (approx 30s rest between sets).
However they’re done, they are brutal and only to be attempted if your headstrong about your training. Don’t bother with any isometric training for them, you can’t really increase the weight on a lat raise in the same way you can a military press for example, so won’t get anywhere near the benfit of this type of training.
I personally tried DC training some time ago, but at the time I didn’t feel I was giving it enough effort, so changed to something else. However I do prefer his take on RP (rest-pause) training. For example, on an incline bench press you would be aiming for 11-15RP – Which would look something like a set of 8, 10-15 breaths (approx 30 secs), another 3 reps, 10-15 breaths and finally, another 2 reps – Totalling 13 reps RP. In DC training this is then followed up by a static hold in a mid-point of the given lift to further stress the muscle, then extreme stretching (another long discussion on this one, so not going into it!). If you have the willpower, this is a great way to train to increase both strength and mass, you are aiming to add weight to the bar every workout. If you fall in the lower end of the reps (in this case 11), you would just try to increase reps, if you get higher into the range go for the weight increase.
You’re not increasing weight or repetitions
Otherwise known as the progressive overload principle, which is basically; Strength and all other components of fitness increase if the training becomes more demanding.
It is commonly explained by the ancient Greek story of Milo (You’ve probably heard this before!), who lifted a calf every day and so, as it grew, he was eventually lifting a fully grown bull. This however, is actually referring to linear periodisation, which is followed by most serious athletes, and the majority of lifters will benefit greatly from it initially – (simply increasing the weight on the bar, by small increments, every workout) – but, to continue making progress past these initial gains, some further variation is necessary. For progressive overload to continue past hitting plateaus in linear periodisation we can look at increasing repetitions.
This does not imply doing sets of 30 reps on a given exercise, but, instead when a weight increase is no longer possible due to current strength limits, reduce the weight used and perform more repetitions than previously lifted with that lowered weight. For example you’ve benched 100kg for 6 reps previously and been adding 1kg to the bar each workout. At 110kg you stall and can’t get more than 1 rep. Drop back to 100kg and aim to beat the 6 reps you lifted at the time. If you then hit 8 reps, you have clearly increased your strength, with this increase you should then have built some muscle alongside it (as long as you’ve been eating enough! – see reason 1). You would then continue with normal 1kg increases as before, only this time you have a set rep record to beat every time you workout. On top of this you can monitor your progress and improve every session!