RP-21 for Brute Strength and Lean Mass

Perfection of depth...

Intro
When training for strength and lean mass gains, the load being used needs to be challenging.  Using a load that you can use while asleep has no value.  How can we find a way to blend a routine for increased strength and lean mass gains?  The answer lies in Rest Pause.

What is Rest Pause?

Rest Pause is a high value training style that is not new, but it is also not utilized often by most people who train.  As we know most people do not truly commit to a goal when training.  You cannot chase every goal at once.  When training for strength and lean mass you need a scheme that allows for progressive overload.  So think about this for a second...What if there was a were a way to keep the weight heavy (75-85% of maximum) and the reps higher?  Could the ultimate blend of higher reps and higher weight be created?

As I stated earlier, the concept of Rest Pause is not new.  If we look back to the 1950's we can use the legendary Vince Gironda as an example.  His famed protocol is 8x8.  When you break down 8x8, you can clearly see it is Rest Pause.  This scheme involves 8 sets of 8 reps with a very short (15-30 second) rest between sets.  Obviously with a rest interval this short, the load could not be but so heavy as your muscles would drown in a pool of searing lactic acid.  Gironda's famed 8x8 protocol is supreme for conditioning.  We however want to focus on strength.  Remember in training there is a tool for every goal.

Thee creator of what we now call rest pause  Gironda had many answers.

The Scheme

With RP-21 the goal is muscular strength and increased lean mass gains.  In layman's terms, you will be a strong and muscular son of a gun!  RP-21 focuses on 7 rest-paused sets of 3 reps each with 75-85% of your max.  The wildcard is the rest periods are 1 minute in between sets.  For example 300lbs is your max squat ITB (in the bucket).  Using 80% of your max would leave you at 240lbs.  You would use 240lbs for each set of 3 until you reached 21.  The opening sets may not feel supremely tough, but you will run into a wall of pain and doubt very soon.  RP-21 will sneak up on you like Tebow against the Steelers.  Rest periods could be altered to make the set more intense, but that will limit the load you can use.  So stick to the 1 minute rest to maintain heavy loads.  Trust me on squat and deadlift, your heart will pump and you could possibly expire!  Initially, I would use 75% of your max for the first week to get a feel for the protocol.  I would suggest a 5-10lb increase on squat/deadlift each week and a 2.5-5lb increase on bench press/overhead press.  Progress slowly because the goal is not to hit the wall and burn out.  But, the 21 reps should not be leisurely walk in the park.  The RP-21 set is the most important set of your day, so prepare your mind for it.  Doubt should creep into your brain as you get closer to 21...and sometimes, you may not make it.

The programming protocol is centered around the big 4 so you can make proper gains.  Fake hustle movements like tricep kickback are not included at all.  I would recommend for your best gains that this program is done 3 days a week for 3 weeks with a 1 week deload to recover your CNS.  As far deloading goes, I would advocate going directly into a higher volume phase of training with lower loads.  For example, after 3 weeks of running this program, you can still run RP-21 for 1 deload week but with using only a 50-60% load and by the decreasing the rest period to 30 seconds.  The major accessories can be standard 3x8-12 but the sets would not reach failure.  The goal for that whole week would be recovery.  I would advocate using the 3 day protocol for that week.  You also have the option of going into a higher volume scheme such as German Volume Training.

As far as frequency goes, can a 4 day protocol be done?  An every 5 days Poliquin style protocol?  Probably.  But I feel that the typical natural trainer could experience some overtraining effects.  However I will present multiple options.  Only the big 4 will be RP-21 sets.  Accessory moves will be slightly modified rest pause sets (6x5) and the other movements will be 2-3 sets and 6-8 reps.  Rest will be between 30 seconds and 1 minute between these sets.  The 6x5 sets are muscle incinerators as they are also performed with a high load, but with more emphasis on the eccentric.  You will fry.  And also, the accessory sets should not be easy.  By the time you reach the target rep, you should not be able to perform more reps.  Your muscles should be FULL.  If you fail at any point during the 6x5 set, you will continue to use that weight until the movement is over.  If you get less than 30 reps, you will use that weight next time.  If you reach 30 reps, increase the weight  The volume is low to moderate with RP-21 so do not expect more than a few movements per body part.  You want to emphasize regular lifting speed (2/0/explode) with the big 4 and slightly slower (3/0/2) with the accessory movements.  Due to the high loads being performed with the big 4, we are trying to manage our recovery.  I advocate the 3 day protocol for those with lower recovery abilities.  I advocate the Poliquin style split for those with higher recovery abilities.  Before this gets ugly, neither protocol is wrong...One will yield more rest and one will yield more frequency.

So...I love Spidey...but how can he expect to defeat the Insidious Six doing Kickbacks?  He must DIP!

Recommended Splits

3 day split (Training each body part 1x per week)

Day 1-Legs

Barbell Full Squat RP-21
Leg Press 6x5 (perform in a rest pause fashion, but with a shorter rest period of only 30 seconds between sets.  Expect serious, serious pain)
Glute Ham Raise 4x6 (increase reps each week or increase the time you are performing the eccentric portion of the rep.  You can truly impress if you do ONE without pushing up on the ground!)
Barbell Alternating Lunge 2x8 per leg
Seated Calf Raise 3x8-12

Day 2-Chest, Triceps, and Biceps

Flat Barbell Bench Press RP-21
Incline Dumbbell Press 6x5
Decline Dumbbell Fly 2x8
Tricep Dip 6x5 (you will need to eventually add load with a belt if you are training correctly)
Bicep Curl 6x5

Day 3-Back and Shoulders

Barbell Deadlift RP-21
Overhead Press RP-21
Chin Up 6x5 (you will eventually need to add a load with a belt if you are training correctly)
1 Arm Dumbbell Row 3x6-8
Lateral Raise/Rear Delt Fly SS 3x12


5 day split (training a bodypart 1x every 5 days)

Day 1-Chest and Back

Weighted Chin Up RP-21
Incline Barbell Bench Press RP-21
Barbell Bent Row 6x5
Flat Dbl Press 6x5
SS Gironda High Pulley Row/Decline Dbl Fly 2x8

Day 2-Legs

Barbell Full Squat RP-21
Barbell Hack Squat 6x5
Barbell RDL 6x5
Tri Set Barbell Hip Thrust/Gironda Leg Curl/Leg Extension 2x8

Day 3-OFF

Day 4-Shoulders and Arms

Barbell Overhead Press RP-21
Tricep Dip 6x5
Bicep Curl 6x5
Tri Set Upright Row/Seated Lateral Raise/Rear Delt Fly 2x8-10
SS of Incline Dbl Curl/Skullcrusher 2x8

Day 5-OFF

Day 6-Repeat

I advocate using the 1on/1off split to optimize recovery.  For example M/W/F or Tu/Th/Sat.

The second split is for a higher frequency of training.  For example you would train chest/back on day 1, day 6, etc.  Every 5 days for each muscle.

The exercises used specifically for RP-21 sets should never be hollow movements.  BOSU Squat on one leg while overhead pressing and balancing an apple on your head has NO VALUE or place in this man making protocol.  Big compounds should be used for RP-21 sets.  You can rotate to a similar compound movement every 4-6 sessions.  So do not just use Flat BB Bench Press each chest/back day.  Use Chest Dip, Dumbbell Bench Press etc.  You get the idea I hope!  RP-21 is also a great fortitude builder.  I do not like the idea of people who are quitters when the going gets tough.  You will have to be tough (mentally, also) to do 21 near max Full Bucket Squats.

Recommended Movements for the RP-21 set:
Full Squat
Barbell Deadlift (also Sumo)
Bench Press (also Incline/Decline Press)
Overhead Press (also Push Press)
Power Clean and Jerk (also Hang Clean and Jerk)
Chin Up (also Pull Up)
Dip (Chest or Tricep)
Leg Press

Dumbbell movements can work for the RP-21 set also.  Dumbbell pressing movements are riskier due the nature of getting the weight up, so use discretion.  For the 6x5 sets, you want a good accessory compound.  Not so much one of the big 4, but one of the variations.  So if Incline Bench Press is the RP-21 set, you can use Flat Dumbbell Press as the 6x5 set.  If Deadlift is the RP-21, use Leg Press as the 6x5 set.  This program is open to imagination!

Heavy loads have high value...and who said strength cannot be sexy?!

The good thing with RP-21 is that when you do go back high volume training scheme, you will be stronger, and able to use more load.  Use RP-21 for 3 weeks and then use higher volume phase such as German Volume Training.  Also with your body used to low-moderate volume, the adaptation effect will be amplified!  As Gironda used to say, RP-21 can be described as "hard, honest work."  Train with intensity  a plan, and purpose...anything less has no value.

If he knows the value of heavy lifting, what is your excuse?  (thanks Alicia!)