Why use it? If you are stuck at a particular weight week after week, this can be the way to shock your muscles into getting stronger.
When? Not on every set. Incorporate it about every third time you work a particular body part, and then only for the last set.
How? Do as many normal reps as you can until failure. Then rest in the 'down' position for three or four seconds, take a deep breath, and attempt a few more reps - being sure to maintain perfect form at all times.
For rest-pause, do your set as normal until failure
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