 Our first question is from CD champ 17. What are rest pause sets and how can they be used in a workout? Who's uh, who's big on rest pause sets recently? Those are kind of came back. Someone was talking about it Lane Lane was just training him training them with Holly. I saw on his Instagrams to well I mean they've been around for a long time, but yeah, no, of course I feel like somebody was making a deal about it that we interviewed recently Ben Pollock uses them a lot I don't know how shallow how often I see shallow using but oh, you know who was remember that dude We I can't remember his name shaved head like overly jacked You know I'm talking about yeah mountain dog. Was it mountain dog is a mountain dog or yeah, the other like Well, people are talking about rest pause sets now more than I've heard in a long time But they've been they've been around for a very very long time long time. Yeah, bodybuilders have used Rest pause sets since G since the 70s, maybe your 80s So essentially what they are is you rather than so typically a normal workout set looks like this, right? You do you do your 10 reps Then you rest for One to three minutes Then you do another 10, you know set of 10 reps and so on what a rest pause set looks like is you do 10 reps Then you wait maybe 15 20 seconds then you do many as you can again And then you're done something along those lines like a cluster set kind of like a cluster set exactly. Yeah Do they have value? Yeah, they're it's an it's an advanced intensity building technique. It's a way to Squeeze more volume and work An intensity into your workout in a shorter period of time in a shorter period of time It's not the be all end all so it's not like, you know, do those and then that's it y'all you just do those And you get all the results you ever wanted But especially if you're advanced and I say advanced because if you're not advanced if you've been working out for less than two or three years consistently Then your best bet is to stick to the basics get good at the basics get good at your form get good at your traditional sets Get good at your controlled negatives the squeeze the feel Focus on that. That's where you're gonna get the most results But after you're you've been training for a while and you've been doing consistently You know what you're doing and your form is great and you've got great connection. Then you can start to implement Different types of techniques and what I would do with something like this is I would implement this in phases And I would do it for a phase of one to three weeks. So I'd say to myself Okay for the next three weeks, I'm gonna make sure my sleep is good. My nutrition is good, but working out for a while I'm gonna use rest pause sets for my chest or Maybe just for an exercise. I'm gonna do it just for squats and that's it and take it from there I like them for like isolation exercises like I like it for arms. It's a cool thing to do some shoulder stuff I like to do it with shoulders get a really good pump. Yeah. No, it's a great way to chase a pump You know, I whenever we get questions that are like specific to tools like this in training It just reminds me of like training for a sport in any sport Every sport has like it's it's foundational movements or things that you should get really really good at Before you try something fancy, you know, and and I was I relate to basketball the most is what I played the most And I think of like how important the fundamentals of learning to dribble the basketball with your right hand Learning to dribble the basketball with your left hand Rocker step jab step jump stop like, you know bounce pass These are all like fundamental things that you as when you're learning to play the game I don't know any of those backboard shots. Yeah, you just you just wouldn't style you drill these home like crazy and You know every every great player ever Has mastered those and then as they've progressed and they've been doing it for years They add they add the between the legs crossover the behind the back past the the dunk Like these are all things that are also extremely valuable and make you great But you don't you don't need that necessarily at the beginning to get good at the game, right? You know what I was waiting for your spoiler on a car analogy because that would go perfect here You know what it reminds me of so in in Brazilian jiu-jitsu has become very very popular Over the last, you know, few decades. I mean when it first Entered into the the fray it was the first ultimate fighting championship and hoist grace. He comes out skinny, Brazilian dude Doesn't look like he could beat up anybody and he beats everybody including Ken Shamrock who looked like a cartoon character At the time choked him out, right? So everybody's like, oh my god I got to learn this this new martial arts since then it's changed And and been modified so much as so many of these high-tech Highly technical moves and spin moves and Rolling off of your your back and you know things like the brimble. Oh, and you know 50 50 all these different positions And what's happened with a lot of jiu-jitsu guys they go right into these these very technical moves Meanwhile, the the the real champions are saying you need to focus on the basics and a great example of that would be like Hicks and Gracie Sun His son competes in these tournaments against high-level black belts who are doing all these flashy moves and literally will beat them with the most Basic rudimentary jiu-jitsu, but so perfect. It's the basics that do most of everything and it's true for any sport It's true for any endeavor. It's true for business It's true for being a good personal trainer and it's true for your workouts There's the fundamentals that will give you 95% of your results Then there's all the other stuff that'll squeeze out that extra 5% if you're not good at the fundamentals You're it's almost wasting your time. I don't mean that's fun You know like that's the appeal of it is wow. This is like new. It's exciting. It's it's like producing something It's fun, but again It's not part of like the meat and potatoes of what you need to focus on the you know for the rest of work Well, you got to be careful You become very detrimental for people chasing all the flashy ideas because then you're chasing all these things That are cool that you heard about that somebody used clickbait to get your attention of try this new thing And you're doing all those things and you're not getting the time Under-practicing the stuff that really like you said is the 95% so it could really kill your gains by chasing all that I think that's when we talk about Topics like this. I think we're always trying to think about the the average person like there's always a caveat Yeah, I know I know there's some asshole who's listening right now Like what would love to argue like how incredible it's been for that person that single person who's been training for 15 years of Their life and how valuable it's been of a tool for them. That's not who I think we're trying to communicate to I think we're trying to communicate to the average person who Struggles just to be consistent for two years in a row of training I mean that's that would be a year in a row of training would be a fucking accomplishment in itself So if you're that person and you know, you haven't been squatting and deadlifting overhead pressing and and really good at those movements For a long time Then you're going to get so much more value in and spending more time Working towards that than trying all these different variables. Yeah, I would put I would put, uh, you know rest pause sets up there with forced reps Forced negatives or negative reps partial rap sets drop sets, you know stuff like that And we put them in some of our programs. They tend to be a phase And they tend to be later on in the program when somebody's already done Six to eight weeks of training consistently in one of our programs and we know it's done really well So there's definitely value to rest pause sets But if you're not advanced or you don't have a lot of consistency under your belt I would stay away from them. Now if you are consistent you've been training for a while Now there's lots of value give it a shot try them out because you know your body You know how you move you already know the fundamentals you've been doing them for a while now a technique like rest pause sets Can provide you value so it now and again, you know, the second part of the question is how do I use this in a workout? Okay, here's one of the big mistakes you can make if you're advanced and rest pause sets work for you You do them in all the whole workout now every exercise every set like I'm gonna do rest pause sets Don't the whole workout way too much for most people pick one exercise or one body part and that one body part Typically, I wouldn't do rest pause sets for more than maybe two or three sets In that entire workout because it is very very intense. So it's not something you apply to the whole workout It's something you throw in as an extra set to maybe three sets For a particular body part or exercise