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Alternating Rest-Pause 2.0

This 6-day full-body routine takes an already popular and effective program and adds an extra dose of fat loss.

Alternating Rest-Pause 2.0

A while back, I introduced my Alternating Rest-Pause Program here on JimStoppani.com. Since then, I’ve received great feedback from users of the technique – everything from “I’ve gained five pounds of quality muscle!” to “I’m busting through strength plateaus!”

That’s great, but it’s time to take Alternating Rest-Pause to another level.

My original Alternating Rest-Pause program is a bodypart split that maximizes size and strength gains. My updated version – Alternating Rest-Pause 2.0 – involves all full-body workouts to accelerate fat loss while still being muscle-friendly. You lose the fat, you keep the strength and mass: win-win.

Rest-Pause Refresher

My basic alternating rest-pause method hasn’t changed – only the training split has, more or less.

At the heart of the technique is unilateral training, where you’ll do all one-arm and one-leg movements, switching back and forth (“alternating”) from left to right so that the non-working limb can rest while the other is being trained.

With Alternating Rest-Pause 2.0, you’ll continue to follow the same 3-3-3-2-2-1 rep pattern as before. Using a one-arm row as an example, here’s the protocol you’ll use for each exercise:

>>Choose a weight that allows you to complete about 6-8 reps.

>>Do three reps of rows on the right side, then immediately switch to the left and do three reps there. Repeat this two more times, three reps per side. At this point you’ll have completed the “3-3-3” portion.

>>Immediately after those last three reps, keep alternating back and forth, only with two reps per side. Do this for two sets (2-2).

>>After that, you’ll do one last rep for each side.

>>Your first alternating rest-pause set for that exercise is complete.

You’ll be doing two sets in this fashion for each exercise with this exception: On the second set, instead of doing one rep for each side at the end, you’ll take that last part to failure instead of stopping at one rep. Granted, you probably won’t be able to do much more than one rep per side at this point. If you can, it means you need to use more weight the next time you do alternating rest-pauses on that exercise. And don't worry if you can't even get to the final rest-pause set of 1 rep. As long as you make it to the 2s, you're good.

Rest-Pause Rationale

The premise here is simple: In each set, you complete 14 reps with a weight that would have normally limited you to 6-8 reps. The extra rest for the non-working side is what allows this to happen.

You’re also going to be able to lift more weight overall because you’re doing the exercises unilaterally. Think about it: When you do an exercise one arm or leg at a time, you’re able to lift more than half of what you’d do bilaterally with a barbell.

The example of this I used in the first alternating rest-pause article was the dumbbell curl – you can curl more than half the weight with one arm than you can curl with both arms using a barbell. Try it sometime. See how many reps of barbell curls you can do with 100 pounds. Let’s say you can do 5 reps, tops. I bet you can do more than 5 reps with a one-arm dumbbell curl at 50 pounds.

The above two factors – more reps with the same weight because of the rest-pauses, and more weight used because of single-limb movements – are what leads to great gains in both muscle size and strength.

Workouts at a Glance

As I mentioned before, every workout is a full-body routine. You’ll do one exercise for each muscle group (10 muscle groups total), with two alternating rest-pause sets per exercise. I’ll be mixing in both multi-joint (compound) and single-joint (isolation) movements throughout the six workouts, but the basic daily template will look like this:

Chest exercise – 2 sets of 3, 3, 3, 2, 2, 1 alternating rest-pause reps

Back exercise – 2 sets of 3, 3, 3, 2, 2, 1 alternating rest-pause reps

Leg exercise – 2 sets of 3, 3, 3, 2, 2, 1 alternating rest-pause reps

Shoulder exercise – 2 sets of 3, 3, 3, 2, 2, 1 alternating rest-pause reps

Traps exercise – 2 sets of 3, 3, 3, 2, 2, 1 alternating rest-pause reps

Calves exercise – 2 sets of 3, 3, 3, 2, 2, 1 alternating rest-pause reps

Triceps exercise – 2 sets of 3, 3, 3, 2, 2, 1 alternating rest-pause reps

Biceps exercise – 2 sets of 3, 3, 3, 2, 2, 1 alternating rest-pause reps

Forearms exercise – 2 sets of 3, 3, 3, 2, 2, 1 alternating rest-pause reps

Abs exercise – 2 sets of 3, 3, 3, 2, 2, 1 alternating rest-pause reps

The order of these exercise may change slightly (ie, calves could come after forearms, etc.), and my exercise selection will run the equipment gamut of free weights, machines, cables, and more. But this workout structure will be pretty much constant for the entire week.

While alternating rest-pause works best with single-arm or single-leg exercises, you may run out of one-sided exercise options. So feel free to do bilateral movements. In this case, it won't be alternating rest-pause – just rest-pause. Use the same rep scheme, but instead of alternating limbs, just do 3 reps and rest 10-20 seconds. Repeat that twice more, then move to 2 reps for 2 rest-pause sets and finish with 1 rep, or until failure on set #2. Same concept. Reps. Rest. Repeat.

Alternating Rest-Pause 2.0 Workouts

I posted all six workouts on my social media platforms, but here they are in the workouts section of JimStoppani.com for you to conveniently download to your mobile device:

Download the Workout

Alternating Rest-Pause 2.0 Video Library

Here's my video on social media that walks you through the alternating rest-pause system.

And here's a video showing you how to do alternating rest-pause on bilateral exercises.

Want to do alternating rest-pause with bodyweight exercises? Here's how:

Stay JYM Army strong, everyone!

 





Jim-head-2019

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“I’ve laid the groundwork for you by doing the research in the lab to find out what really works, designing the programs and systems, creating the content, and developing the technology. My knowledge is your power – now it’s up to you to run with it and get the results.”


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