In the last article I laid out the framework for the basis of Energy System Transition Training (EST-Training). The fundamental objective is to find the edge where a sudden shift or transition occurs between two energy systems consisting of the creatine phosphate system and the lactate system. If you fall short of the edge, you mostly emphasize the creatine phosphate system at the expense of the lactate system. If you push too far past the edge between energy systems, you will overemphasize the lactate system at the expense of the creatine phosphate system.
Transitions Between Energy Systems
The goal is ride the border between energy systems. This is the point where you experience a sudden transition that brings the lactate system into a much greater role than previous. This transition is uncomfortable for your muscles. As a result, the capacity of the creatine phosphate system will expand in order to transition into a place where it plays a greater role. At the same time, a transition will occur that reduces the role of the lactate system if the same amount of reps and weight are used from one workout to the next. The bigger the role that your creatine phosphate plays as it expands, the more your body transitions away from the role that the lactate system plays. This is exactly what your body wants because it is trying to avoid the discomfort that it experiences when the lactate system is highly involved. When the capacity of the creatine phosphate system expands in response to riding the edge between two energy systems, the result will be a gain in strength as an upgraded creatine phosphate system is what drives strength gains.
8 x 8 Training
In the last article I described EST-Training in the context of doing 8 sets of 8 reps using light weights and short rest periods of fifteen seconds between sets. If you choose the right amount of weight, you should be able to ride the edge between the creatine phosphate system and the lactate system when you reach the last three sets of 8 x 8 training. There is another way to accomplish this with rest-pause training instead of 8 sets of 8 reps.
Rest Pause and EST-Training
Just as light weights in the range of 40% to 50% of your single rep max are used when doing the rapid performance of 8 sets of 8 reps, this rest pause technique is done with light weights in the same range as used for rapid 8 x 8 training. However, when using the rest pause method, you don’t stop at eight reps, instead you will push your reps all the way to the twenties or even thirties (depending on the weight used) until you can no longer maintain a steady, even rep pace. Once your rep pace starts to slow down, stop immediately as you must avoid slow grinder reps. After stopping, count off ten to fifteen seconds and do your first group of rest pause reps by doing as many consecutive reps as possible before rep speed starts to slow down. Stop and rest (or pause) ten to fifteen seconds again. Then once again do as many reps as possible before rep speed slows down. You’ll probably be able to do in the vicinity of three to five reps for each group of rest pause reps depending on how much weight you are using. Keep repeating this procedure until you have completed five rest-pause periods consisting of ten to fifteen seconds, which are each followed by a group of rest pause reps
When using the rest pause method as described, you should be riding on the edge between energy systems where lactate dominant training begins. You only need to do one of these sets for each muscle group and you can use this procedure up to three times per week, provided you don’t push to the point of using slow grinder reps.
Which Exercises?
This type of training can be done with most exercises, but I don’t really recommend it with standard back squats or deadlifts as you will max out your cardio ability before maxing out your muscles. However, I do believe that the rest pause method as described in this article can be used with most leg machines and goblet squats (click here for goblet squat technique).
Goal: Let the Same Workouts Get Easier
You can use the rest pause method with light weights for a while until you feel the same weight, reps, and rest times start to get easier. This is an indication that you have transitioned to an expanded creatine phosphate system that has shifted away from using as much of the lactate system for your given workload and workout pace. Once the same workout consistently feels easier for at least three workouts, you can increase the weight or reps. You can also alternate the rest pause method that is done with lighter weights with standard heavier sets in other workouts. If you want to go all the way to failure with this method you can do so, and it may shock your body into growth, but it will backfire by your third workout. That’s why I maintain that it is better to always stop right before rep speed starts to slow down as you can use this method on a consistent basis if you train in the manner discussed. Best of Training to you.