The rest-pause technique is an advanced training technique which tricks your body into performing more reps than it would ordinarily perform.  This is a great technique to use to increase strength and size. There are two ways to use this method:

1.) Perform a set until you’re one rep short of failure, then hold the weight in the starting position (for example, on the bench press at the top position) for 10 seconds.  Breathe deeply then attempt another rep.  After that rep, repeat the 10 second hold again, and attempt another rep.  This should only be done on 2-3 sets.

2.) Perform a set until you’re one rep short of failure, then rest the weight back on the bar, breathe deeply for 20 seconds, and then try more reps.  This pumps more oxygen into your bloodstream, helping refuel your muscles.  You should be able to get 2-4 more reps.  After you hit failure, rest the bar again for 20 seconds, and see if you can do another rep.

Related Articles:

1. How To Perform Drop-Sets Properly
2. Best Abdominal Exercise: Bicycle Crunch
3. Instantly increase your upper body strength with this exercise
4. How To Prevent Common Sports Injuries