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1. Today I am going to show you how to progress in muscle
building. This is one of the most important aspects of
building muscle, which many people ignore or overlook.
The biggest mistake many people make is doing the same
thing over and over again without making any real
progress. For the record; I am not talking about changing
the exercises you do to shake things up a bit.

2. If you want to build muscle, you have to be lifting more
weight or doing more work with the same weight every
week (or every other week).

3. If you are not doing this all you are doing is maintaining
your current size and strength levels.

4. Therefore you must be lifting more or doing more volume
each week. This can become troublesome for several
reasons. The main reasons are that it is hard to constantly
lift more weight or reps each week. There will come a time
when this becomes very hard and almost impossible. If it
was easy; we would all be lifting huge weights and
sporting massive guns.

5. Therefore it is great to have some progression techniques
that force you to lift more each week. Today I will be
showing you the fantastic Rest Pause Technique.

6. Rest Pause Technique

7. The Rest Pause Technique is a fairly simple method to use
for progression, but a very effective one. In a nutshell -
you basically perform a set of reps as normal, only you
take small 10 second rest after you hit failure before trying
to lift some more reps.

8. So for example if you were doing bench presses you would
do say 8 reps and rack the weight, rest for 10 seconds, try
for another few reps and get a few more reps done. That is
the rest pause technique. It is a great muscle building
method because you are forcing your body to do more
reps, rather than doing one straight set and finishing.
There are many different ways of using the rest pause
technique, but I will show you a great way to use it with
your current program.

9. How To Progress In Muscle Building With The Rest Pause
Technique

10. You can use this rest pause training in 3 week blocks. On
week 1 you do your workout as normal, without using the
rest pause method. On week 2 - perform all your sets as
normal until the last set of each exercise. When you finish
your last set rack the weight and rest for 10 seconds
before doing another mini-set with the rest pause
method. For week 3 - perform all your sets as normal until
the last set of each exercise. On the last set finish as
normal and rack the weight, rest 10 seconds then do a few
more reps. Rest for another 10 seconds and try for a few
extra reps so that you do another 2 extra mini-sets.

11. In summary: For week 1 you do your workout as normal;
Week 2 you do one extra mini-set using the rest pause;
Week 3 you do two extra mini-sets using the rest pause
method. On week 4 you can increase the weight and start
over again.

12. Can you now see the potential using this technique? You
are forcing your body to more reps every week and
making real progress at the same time!

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