drop sets and rest pause

rest pause sets 3x

"Four minutes calves" was a training method that I discovered last year on the forum. Since then I have been using it, and it is by far the most effective and difficult way to teach calves. Here it goes:

For hypertrophy, you might be more concerned with your muscle size or aesthetics. The rest-pause technique for hypertrophy can help.

Rest-pause training is something I have been promoting like the undiscovered holy grail for gains. But, it has its own set of downsides.

drop sets and rest pause

Rest-pause Training breaks down a single set into several smaller sets, with 10- or 15-second rests in-between. This technique can be used to not only fatigue muscles but also to break through tough strength and growth plateaus.

As many strength-trainers who started or have been doing for a long time know, there is a problem. You are busy. We all are. It doesn’t matter how you feel, what matters is that your time is not available to help you achieve your goal. Strength is a skill. Therefore, to become stronger, you should continue to practice compound lifts that recruit more muscle fibers. You need to lift heavy weight and do enough reps to stimulate your nervous systems to make this happen.

While rest-pause sets are great and should be used, they're not superior to traditional sets. This is especially true if you match effort and use progressive overload.

rest pause set definition

Although rest-pause set are great and something you should use, they aren't better than traditional sets.

The traditional group did 3 sets with 6 reps at 80% of 1-rep maximum. An individual using 80% should be able perform at least 7 to 8 reps when they fail, although the instructions were limited to 6 reps per set.

My personal method for rest-pause training is to do it every third week. Although I enjoy intensity techniques such as drop sets and rest-pause I know I will get bored if I keep doing it every week. Rest-pause and drop set make each week more intense.

rest pause set biceps curl

This is the reason most powerlifters design their programs around traditional sets rather than rest-pause, according to anecdotally. Adding intensity-extending methods might not enhance strength given that substantial volume/intensity/effort is already in place.

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Traditional sets would be deemed to have failed if there was a progressive overload. This would favor traditional sets because of their strength and size advantage, particularly considering the longer rest periods that are more beneficial for muscle growth and strength.

rest pause set videos

This training method is extremely brutal. Although it can be a great way of making progress in a short time, it is also physically and mentally draining. This training method (i.e. You might not be able to recover from this training style if you don't sleep enough and eat enough. Recall that we learn best when we are able to recover from training and not the training itself.

Although you don't wish to inflict any injury on yourself, it is important to challenge your own strength.

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2 minute rest between sets reddit

For instance, you could do 10 biceps curls and immediately follow with 10 triceps extension. Repeat this twice more.

The best rest-pause training type for you is one that is based on your goals. It's possible to achieve great results with just a little effort.

You'll do more reps when doing normal sets than you would, and that will show in your gains as well.

example of rest pause sets

For instance, you could do 10 biceps curls and immediately follow with 10 triceps extension. Repeat this twice more.

Both groups used their respective 80% of 1-rep maximums. However, the rest-pause group failed to train while the traditional group could not have trained to failure given their protocol.

My first four-minute calves experience left me more sore than I'd seen in a while. This is just one example of the effectiveness rest-pause training can have.