I had good results for my 'fat and overestimating my muscle mass' physique from the 2 to 4 method: 2 to 4 weeks of getting really motivated and training hard, 2 to 4 times per year
@@palestinevideos2025 I prefer the 2-10 method: Train hard for 2 months, get tendonitis, tell yourself to rest for 2-4 weeks, then actually rest for 10 months
Lifting since 1985, I can say that rest-pause is highly effective. I rest just enough for the lactic acid pain to go away, so I can get more reps. The presence of lactic acid is not proof positive that the muscle is too fatigued to do any more work.
Im doing something like this right now, have been for about a week but I have a rep goal system. Go to positive failure, if I hit the rep goal stop, if not do some rest pause...strength is already going up even after losing 20lbs
Sounds like a solid system. Pli think people often underestimate the power of workload density, but it's definitely a variable worth tinkering with every now And then.
This honestly is a great method, I got it from John Meadows a few months back, specifically for legs, I think the video is called something along the lines of ''How to get big legs without squatting'', and it's perfect for someone like me who cant really squat very frequently due to some low back issues, and I've been applying progressive overload to the regime and my legs have ''blown up'' and my squat went up a solid 30lbs without even squatting every week (btw I dont do rest pause while squatting, just with some extensions, leg presses and mixed with some conventional rep/set schemes with lunges and leg curls'' This method is fast, hard, and damn does it give results
Dude I haven't seen one your videos in a minute and I thought you were trolling imitating someone with that hairstyle and didn't realize it until about 1:30 in lol
all good bro, but there are different type of cluster sets it can also be done with high reps for example you take your 12 rep max and do only 6 reps rest 15 to 20 seconds and do 6 reps again repeat until its getting hard to get the 6 th rep. the one rep clusters that you mentioned is generally performed by olampic lifters, the way i mentioned is generally for hypertroply, you can do 2 rep, 3 rep , 4 , clusters based on your goal..
Hey Alec, just curious - have you ever tried out gymnastic rings? Wouldnlove to know what you thought if youhave tried... some of those guys look like they have such good definition in all those cool connective muscles and tissue and whatever.. cheers dude! Looking forward to this one!!
I haven't, but I might invest in some one day. I think training on those for volume work would make a pretty great adjunct to the heavy dips and chins that I already do.
What do you think about using extremly heavy weight on a Dip isometrically at the bottom part of the movement to build massive tendon strength and size? Or in general using isometrics and loading certain angles supramaximally
Never been a huge fan of isometrics myself. I've tried them multiple times and never saw much progress from them by any metric I could find. I think that heavy negatives can be useful in certain contexts though.
try and avoid overcomplicating isometrics. i’ve done well in the past just doing super long pauses on the last rep of a set (at the bottom of bench press) and grinding brutally thru the final concentric portion of the lift
What's are your thoughts of going as high as 15 reps for first mini set. Rest 20 seconds. Then 8 reps. Rest 20 seconds. Then 7 reps. For lesser compounds like Dips. Rows. Etc
That's what I do in my training and yeah it works really well, or I find that it does. I think that's closer to how Dante would program most lifts, anyway (and he'd only recommend one working set).
Coach Alec . I know you have mentioned you aren’t very meticulous with your eating but would you say that you typically are in a caloric maintenance ?!
If you take 10 breaths between each cluster (which might be 20-30 secs), what makes this so special? I mean, apart from Dante's theory, in practice isn't this just regular old school bodybuilding 3 sets of whatever with JUST minimal rest? What is the difference between rest-pause/clusters and just saying "go 3 sets to failure with 30 seconds rest between sets"?
Hey Enkiri , I know nothing can beat hard work in the gym and a good diet....However do you recommend any supplements ? do you take any yourself thanks bud! MACA root creatine beta- alanine citruline protein powder ?
I don't tend to recommend any supplements unless there is a very specific reason for taking it. I myself take creatine, caffeine.(from coffee), and a few vitamins. I also keep protein powder on hand but I just view that as food.
I'd probably throw something else in there as well, but honestly, whatever floats your boat man. If all you care about is being really good at trap bar carries then go nuts bro.
Excellent explanation my man! Cluster Training can also be used for sets of 2 or 3 reps, isnt it? For example, 75% of One Rep Max for sets of 3 with... 30 seconds rest in between each set... Doing as many sets of 3 as possible while keeping the rest between each set at 30 seconds. As soon as we cannot reach 3 reps, we stop. For example, last wednesday I did 3,3,3,3,3,3,2 (20 reps total). So my goal is to hit 8 sets of 3 reps (24 reps total) before I add 5lbs and start all over. This is what "Cluster Training" is also called, right? Or what specific name would you give it? 💪🏻
I'd probably call those clusters, though like I said clusters typically refer to series of singles. That said, what you describe here is essentially the same method as traditional clusters, where you're attempting to maintain a certain rep marker and prevent fatigue from building too high. Whereas with the Rest-Pause there is no predetermined number of reps that you're going to hit for every series and as fatigue accumulates the number of reps that you do hit will inevitably become less and less with every series.
@@EnkiriElite If so my Badd I took what you said at saying decrease the weight 10% ish on each of the following 2rest pause sets after the initial one Set
@@barbedwiredbear3308 I'm recommending doing 3 total Rest-Pause sets let exercise. Dante recommends one set per exercise. I'm saying decrease the weight with each successive set. Doing 3 series at the same weight counts as one set. You do not decrease the weight between series. You only decrease the weight between sets.
Not a specific program, just my own version of 5x5's and other linear progression based programs. I spent a good amount of time figuring things out, but there weren't as many free programs just floating around the internet back then either.
Enkiri Elite Fitness how far did you take your lifts on it?Im about the same height as you and idk when the lp would fully stop for me,im still progressing on it
@@andrewpeter3631 Hey Andrew, most recommend 5x5 to be ran for about two/three months before moving onto other in depth programmes. 5x5 is great to build a nice base for strength but lacks hypertrophy and accessories to help weak points. www.reddit.com/r/Fitness/wiki/intro This will give you a good source for programmes, I personally recommend GZCLP as it's a great programme to jump onto after 5x5 and it's helped a lot. Here's a good community for the programme: www.google.com/url?sa=t&source=web&rct=j&url=www.reddit.com/r/gzcl/&ved=2ahUKEwi-9b2j2YboAhVRolwKHbd9CTcQFjAAegQIBxAD&usg=AOvVaw2G-1NFxiJWkW9DatHip2d0 Wish you the best
Yeah, I'd wait until I was well into what would be considered the "intermediate" phase by most people's standards before embarking on something like this.
YEA!- WHATEVER YOU DO DON'T TALK TO MUCH ABOUT YOURSELF IN THE VIDEO VIEWERS MIGHT TAKE IT WRONG, INSTEAD OF INFORMING, THE ME!-ME!-ME! principle gets a plugg
Once a month I do a death by deadlift with a partner. 150kg on the bar I do 1 rep, then my partners does 1 rep. Then 2 reps, 3 reps, 4 reps all the way to 12 reps one after the other. You only get a rest whilst your partner is doing their set. It takes about 8 or 10 mins and you are fried by the end.
That sounds pretty rough! Sounds like it'd be a good time though. I once did the strength wars deadlift challenge a few years ago. It was 405 for Max reps in 10 minutes. I think I got 48 reps if I recall correctly. Never again though lol.
Techy B We did that in football!! Buddy Bicep Curls 1,2,3,4,5,6,7 - then (heres the real kicker) go back down 7,6,5,4,3,2,1. By the end you simply cease to exist :)
Hahaha I think I've been blacklisted by the cookie cutters since calling out the "godfather" of UA-cam fitness. So don't hold your breath on that shout-out.
I'll tell you, 'cos it confused the heck outta me. Basically yes, and I reckon it just should be called one style tbh. What's assumed as ''rest-pause'' is choosing a weight where you can just do 1 extract rep after the 25sec, or whatever, rest, and carry on this way for however many times. ''Myo-reps'', alternatively, are where you can do... several (between each small rest), that's all.
@@23.Capricorn.23 that's not what Rest-Pause is though, not as it has been popularly disseminated. And the concept of Rest-Pause has been around for a long time, a lot longer than this myo-rep thing that people are talking about now. So it basically sounds like someone just took the concept of Rest-Pause, called it something else, and tried to repackage it.
UA-cam videos bring me clients. Training clients is my job. Sick logic though bro. The critical thinking skills are really shining. Don't worry though, I blame the education system in this country. It's not your fault. Try whispering it to yourself when you close your eyes at night, you'll feel better.
I do this style of training too. Rest one year, train the next year
😂😂
I had good results for my 'fat and overestimating my muscle mass' physique from the 2 to 4 method:
2 to 4 weeks of getting really motivated and training hard, 2 to 4 times per year
@@palestinevideos2025 I prefer the 2-10 method: Train hard for 2 months, get tendonitis, tell yourself to rest for 2-4 weeks, then actually rest for 10 months
Lifting since 1985, I can say that rest-pause is highly effective. I rest just enough for the lactic acid pain to go away, so I can get more reps. The presence of lactic acid is not proof positive that the muscle is too fatigued to do any more work.
Hey Alec, this is the best tutorial on rest/pause training I’ve seen.
Thanks man!
Keep on coming back to this video when i need a reminder why rest pause rocks. Thanks my dude for great content.
Amazing video. Going to incorporate this TODAY! Thanks a lot man. Keep it coming
Thanks a lot for this comprehensive tutorial, it was very detailed and simple to understand with your coherent explanation
Im doing something like this right now, have been for about a week but I have a rep goal system. Go to positive failure, if I hit the rep goal stop, if not do some rest pause...strength is already going up even after losing 20lbs
Sounds like a solid system. Pli think people often underestimate the power of workload density, but it's definitely a variable worth tinkering with every now And then.
I did this yesterday for a push workout and I loved it. I found it works great on a floor press with a pause.
Floor press could work well if you can get the bar in a position to easily get in and out of the rack. Good job man!
Athlean X used this in some of his programs, good to see you are on the same page. Good video.
Thanks!
@Celo 😂
@@EnkiriElite I can read your mind with that reply 😂
Gonna try this technique on rear delta flies, wrist curls with fat gripz, shoulder shrugs, neck, seated calf raises, and quad extensions
Been dabbling in Dogg Crapp since 2003 and always found great results with very minimal time commitment (for general bodybuilding purposes)
This honestly is a great method, I got it from John Meadows a few months back, specifically for legs, I think the video is called something along the lines of ''How to get big legs without squatting'', and it's perfect for someone like me who cant really squat very frequently due to some low back issues, and I've been applying progressive overload to the regime and my legs have ''blown up'' and my squat went up a solid 30lbs without even squatting every week (btw I dont do rest pause while squatting, just with some extensions, leg presses and mixed with some conventional rep/set schemes with lunges and leg curls''
This method is fast, hard, and damn does it give results
YOU NEED A MICROPHONE!!
We’ve discussed this already, Alec!
Ducking phenomenal programming ideas
Thanks for the video, Very damn good video
Thanks man!
Sounds interesting. I usually do 5x5 or 10x10 at least 3x per week. Compound lifts and accessories. Dumbbell flies, dumbbell ohp. Chinups
Dude I haven't seen one your videos in a minute and I thought you were trolling imitating someone with that hairstyle and didn't realize it until about 1:30 in lol
Nope, I've had long-ish hair most of my life. Only kept it shaved the last few years.
all good bro, but there are different type of cluster sets it can also be done with high reps for example you take your 12 rep max and do only 6 reps rest 15 to 20 seconds and do 6 reps again repeat until its getting hard to get the 6 th rep. the one rep clusters that you mentioned is generally performed by olampic lifters, the way i mentioned is generally for hypertroply, you can do 2 rep, 3 rep , 4 , clusters based on your goal..
What? That sounds like a lot of hard work. Can't you just sell me some magic powder instead??
Shit, man, I'll gladly sell it to you haha.
Cocaína? Come here. Yes. Here, in the corner...
Dude looks like shaggy
Hey Alec, just curious - have you ever tried out gymnastic rings? Wouldnlove to know what you thought if youhave tried... some of those guys look like they have such good definition in all those cool connective muscles and tissue and whatever.. cheers dude! Looking forward to this one!!
I haven't, but I might invest in some one day. I think training on those for volume work would make a pretty great adjunct to the heavy dips and chins that I already do.
Rings are so versatile, especially for a home/garage gym.
Where do you buy your tanks?
Hey Alec, I'm not sure if you've discussed this before, but what are your thoughts on westside or the conjugate method for raw lifters? Thanks,
Steve
It's not my favorite idea, but I think it can work well enough for people who know how to run the program properly.
I like to do 4-8 reps for 4 sets. Can I use rest-pause to complete my sets?
What do you think about using extremly heavy weight on a Dip isometrically at the bottom part of the movement to build massive tendon strength and size? Or in general using isometrics and loading certain angles supramaximally
Never been a huge fan of isometrics myself. I've tried them multiple times and never saw much progress from them by any metric I could find. I think that heavy negatives can be useful in certain contexts though.
try and avoid overcomplicating isometrics. i’ve done well in the past just doing super long pauses on the last rep of a set (at the bottom of bench press) and grinding brutally thru the final concentric portion of the lift
What's are your thoughts of going as high as 15 reps for first mini set. Rest 20 seconds. Then 8 reps. Rest 20 seconds. Then 7 reps. For lesser compounds like Dips. Rows. Etc
That's what I do in my training and yeah it works really well, or I find that it does.
I think that's closer to how Dante would program most lifts, anyway (and he'd only recommend one working set).
Coach Alec . I know you have mentioned you aren’t very meticulous with your eating but would you say that you typically are in a caloric maintenance ?!
Maintenance pretty much all the time, yes. Sometimes it dips higher and sometimes it dips lower, but it usually balances out.
I recently did this with weighted push ups. It felt… badass to say the least. Why not 20 rep squats though?
Time it takes to set up underneath and unrack and rerack the bar
I know this a 3 year old video, but is this similar to cluster training?
If you take 10 breaths between each cluster (which might be 20-30 secs), what makes this so special?
I mean, apart from Dante's theory, in practice isn't this just regular old school bodybuilding 3 sets of whatever with JUST minimal rest?
What is the difference between rest-pause/clusters and just saying "go 3 sets to failure with 30 seconds rest between sets"?
Hey Enkiri ,
I know nothing can beat hard work in the gym and a good diet....However do you recommend any supplements ? do you take any yourself thanks bud!
MACA root creatine beta- alanine citruline protein powder ?
I don't tend to recommend any supplements unless there is a very specific reason for taking it. I myself take creatine, caffeine.(from coffee), and a few vitamins. I also keep protein powder on hand but I just view that as food.
@@EnkiriElite how about citruline mate ?
Last few days my training has consisted mostly of trap bar carries. Thoughts?
I'd probably throw something else in there as well, but honestly, whatever floats your boat man. If all you care about is being really good at trap bar carries then go nuts bro.
Excellent explanation my man!
Cluster Training can also be used for sets of 2 or 3 reps, isnt it?
For example, 75% of One Rep Max for sets of 3 with... 30 seconds rest in between each set... Doing as many sets of 3 as possible while keeping the rest between each set at 30 seconds. As soon as we cannot reach 3 reps, we stop. For example, last wednesday I did 3,3,3,3,3,3,2 (20 reps total). So my goal is to hit 8 sets of 3 reps (24 reps total) before I add 5lbs and start all over.
This is what "Cluster Training" is also called, right? Or what specific name would you give it? 💪🏻
I'd probably call those clusters, though like I said clusters typically refer to series of singles. That said, what you describe here is essentially the same method as traditional clusters, where you're attempting to maintain a certain rep marker and prevent fatigue from building too high. Whereas with the Rest-Pause there is no predetermined number of reps that you're going to hit for every series and as fatigue accumulates the number of reps that you do hit will inevitably become less and less with every series.
impressive neck👍
Would the one exercise a day be enough if your currently hitting the muscles twice a week?
It depends on the setup, but doing a 2 lift a day protocol also works very well.
True restpause is the same weight 3 times. Dante say 15 breathes in between. Shooting for half the reps in general , between each.
That is literally exactly how I described it in the video..
@@EnkiriElite If so my Badd I took what you said at saying decrease the weight 10% ish on each of the following 2rest pause sets after the initial one Set
@@barbedwiredbear3308 I'm recommending doing 3 total Rest-Pause sets let exercise. Dante recommends one set per exercise. I'm saying decrease the weight with each successive set. Doing 3 series at the same weight counts as one set. You do not decrease the weight between series. You only decrease the weight between sets.
@@EnkiriElite and hence i understood it wrong . T.y.
long time fan, from TNation. have read dantes d.c training, love the idea.
@@barbedwiredbear3308 yeah, it certainly has its place. Not the only method I'd recommend using, but definitely a good one to have in your pocket.
How about clusters for lower body and rest pause for upper?
That could actually work really well my dude.
What about self hypnosis bro ?
That's a given, didn't know I had to say it!
Thoughts on a collab with Blaha for 2020?
Not really looking to collab with anyone.
Just let me see the video already
Nope!
@@EnkiriElite Kinobody would be proud of that final dance.
Did you ever run a basic novice program when you started?
Not a specific program, just my own version of 5x5's and other linear progression based programs. I spent a good amount of time figuring things out, but there weren't as many free programs just floating around the internet back then either.
Enkiri Elite Fitness how far did you take your lifts on it?Im about the same height as you and idk when the lp would fully stop for me,im still progressing on it
@@andrewpeter3631 Hey Andrew, most recommend 5x5 to be ran for about two/three months before moving onto other in depth programmes. 5x5 is great to build a nice base for strength but lacks hypertrophy and accessories to help weak points.
www.reddit.com/r/Fitness/wiki/intro
This will give you a good source for programmes, I personally recommend GZCLP as it's a great programme to jump onto after 5x5 and it's helped a lot.
Here's a good community for the programme: www.google.com/url?sa=t&source=web&rct=j&url=www.reddit.com/r/gzcl/&ved=2ahUKEwi-9b2j2YboAhVRolwKHbd9CTcQFjAAegQIBxAD&usg=AOvVaw2G-1NFxiJWkW9DatHip2d0
Wish you the best
At what point into consistent training is this recommended? A few years?
Yeah, I'd wait until I was well into what would be considered the "intermediate" phase by most people's standards before embarking on something like this.
Thanks for the insight.@@EnkiriElite
“Key lifts”
Yes?
Enkiri Elite Fitness lol it just reminded me of kinobody.
@@zenlifestyleandmannersshow6892 apparently I need to watch more of his stuff because all the inside jokes are going over my head lol
Enkiri Elite Fitness hahah, his content is a goldmine
gotta focus on the upper asschest and the shoulders
And intermittent fasting...
Can beginners use this method?
It's not really necessary at that stage.
@@EnkiriElite but will it work ?
Gains? What are those?
YEA!- WHATEVER YOU DO DON'T TALK TO MUCH ABOUT YOURSELF IN THE VIDEO VIEWERS MIGHT TAKE IT WRONG, INSTEAD OF INFORMING, THE ME!-ME!-ME! principle gets a plugg
Once a month I do a death by deadlift with a partner. 150kg on the bar I do 1 rep, then my partners does 1 rep. Then 2 reps, 3 reps, 4 reps all the way to 12 reps one after the other. You only get a rest whilst your partner is doing their set. It takes about 8 or 10 mins and you are fried by the end.
That sounds pretty rough! Sounds like it'd be a good time though. I once did the strength wars deadlift challenge a few years ago. It was 405 for Max reps in 10 minutes. I think I got 48 reps if I recall correctly. Never again though lol.
@@EnkiriElite I'm not quite at that level yet 🤣💪💪
Techy B We did that in football!! Buddy Bicep Curls 1,2,3,4,5,6,7 - then (heres the real kicker) go back down 7,6,5,4,3,2,1. By the end you simply cease to exist :)
@@Dean.AlAmriki yep that shit is premeditated murder. You have to a certain kind of sick individual to want to do it 🤣
UA-cam still fucking around. They are recommending these old vids. I have already watched them but they don't have a like from me hmm 🤔
just skip breakfast
Black coffee is powerful stuff.
Just keep growing that hair and omarisuf might give you a shoutout.We all know hes biased toward long haired guys :D
Hahaha I think I've been blacklisted by the cookie cutters since calling out the "godfather" of UA-cam fitness. So don't hold your breath on that shout-out.
@@EnkiriElite The only "godfather" of youtube fitness is Scooby.The true OG!
@@bogeybognar9239 haha no disagreements on my end.
@@bogeybognar9239 so true, first dude i remember clicking on back when
Is that a toupee bro?
I truly hope that is not a serious question.
is this the same as mayo-sets
I have no idea.
I'll tell you, 'cos it confused the heck outta me. Basically yes, and I reckon it just should be called one style tbh. What's assumed as ''rest-pause'' is choosing a weight where you can just do 1 extract rep after the 25sec, or whatever, rest, and carry on this way for however many times. ''Myo-reps'', alternatively, are where you can do... several (between each small rest), that's all.
@@23.Capricorn.23 that's not what Rest-Pause is though, not as it has been popularly disseminated. And the concept of Rest-Pause has been around for a long time, a lot longer than this myo-rep thing that people are talking about now. So it basically sounds like someone just took the concept of Rest-Pause, called it something else, and tried to repackage it.
@@EnkiriElite Sorry, mate.
@@23.Capricorn.23 nothing to apologize for, man.
Compete in strongman
Perhaps at some point.
Wait but this isn’t what VinCe FrOm V SHrEd told me :(
I don't have time to train but I have time to film youtube videos.
UA-cam videos bring me clients. Training clients is my job. Sick logic though bro. The critical thinking skills are really shining. Don't worry though, I blame the education system in this country. It's not your fault. Try whispering it to yourself when you close your eyes at night, you'll feel better.
Rest pause.. you know kino invented rest pause right.. I swear you steal all your training from him
Shit, I thought it was Donald Trump.
which video do you see him mentioning or demonstrating rest pause? link?
silatguy all of em. . Alec’s gonna be starving himself 20 hours a day next thing we know.
@@zachnunya8749 I'm already up to 18 hours. Almost a true kinowarrior!
Enkiri Elite Fitness don’t slack on the mind control exwrcises
Myoreps are better
Željko why are they better?
Not really.