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Single Rep Extended Rest-Pause Training for MASSIVE strength-endurance....455lbs x 43 reps

4,764 views · Published 14 February 2014 · 5:12 · Indexed 12 November 2026

Channel: Nick Nilsson - the Mad Scientist of Muscle · 2014 · Sports

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This workout is very simple and VERY challenging...it's going to push the limits of what you THINK your body is capable of when it comes to high volume, high intensity training!

And it's going to develop INCREDIBLE strength-endurance.

You're going to choose a heavy compound exercise (I'm using trap bar deadlifts) and use about your 10 RM on the bar. I've got 455 lbs on the bar.

Then you're going to simply do single reps of that weight with 20 seconds rest in between reps (this is Rest-Pause Training) until you can no longer do any more reps with good form.

That's it.

Simple...straightforward...and single-minded.

Just singles with 20 seconds rest until you can't do it any more.

Your body will get accustomed to the weight...your nervous system will develop and reinforce the movement pattern pathways to become very efficient with it, and you'll get a LOT of training volume with a relatively heavy weight.

This technique is workout unto itself...I got through 43 reps with 455 lbs in about 20 minutes and I was DONE. That was my entire workout.

That being said, if you decide to use it with "smaller" exercises, you could potentially cover a couple of movements in one workout without your nervous system completely shutting down. Just know that the second exercise you do is going get you a lot fewer reps, especially if there is any overlap in muscles being worked (e.g. bench press and overhead press).

For a big exercise like deadlifts or squats, most likely just doing the one extended rest-pause set all the way through is going to be plenty. Trust me...you WILL feel it, even though it seems like a short workout. And I would actually recommend not doing anything else so that mentally you give it your ALL, keeping in mind that you have nothing else to do after. 

This is a GREAT technique for when you want to lift relatively heavy but still get some good training volume in for mass building and strength-endurance.

If you're using it with a big exercise, I wouldn't do it more than once a week. It literally took me about 3 or 4 days to recover from this extended rest-pause set.

I do have to say, this was one of my favorite exercise challenges that I've ever done...it'll really show you what you're made of when it comes strength, endurance and determination.

Pick an exercise and give it a try!

A 30% gain in strength in just 4 DAYS? This insane, new workout can do it for you...
https://www.fitstep.com/2/muscle-explosion/landers/1-ceo-training.htm 

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