a single "rest-pause" set consists of lifting (reps) to failure, 20-30seconds of breathing, lifting (reps) to failure again, another 20-30 seoconds breathing, and lifting (reps) to failure again. thats ONE rest-pause set. depending on the number of total reps you were able to get in that single RP set will let you know how much weight you need to add the next time you lift that station.

the DC program is TOUGH, both inside and outside the gym. IMO the eating that went along with it was a full time job. I was pounding 450g protien a day and making great gains in strength/body comp. i noticed that my endurance suffered due to only training low reps, but i didn't do cardio during that time... eventually gave it up b/c i got sick of eating so much every day.

great program though