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You shouldn't do more than two sets of this type. I wouldn't recommend doing more than one rest-pause set for each exercise. It is possible to do a light set following the heavy lifting to cool off.

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This study is not to be taken seriously. It shows that switching from traditional sets and rest-pause set can improve strength, muscle growth, endurance, and overall strength. It's possible to not have all your cake and eat all you want if you look closely.

As the rest-pause groups grew stronger, they were able to apply progressive overload. They could complete the same number of reps while gaining the same weight in less sets. They also managed to achieve rep PR's within their first few sets.

It is possible to do 3 sets of 6-10 repetitions per workout. This will provide great stimulation for growth. But, I promise you that you'll see the benefits of using the method I'm going to show you.

This article will cover all aspects of rest-pause and its benefits. Following that, I will give you some tips on how to integrate rest-pause into your training routine. You'll find a whole new way to hit the gym if you read this!

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Rest-pause sets are fantastic and should be included in your routine.

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1) Use a weight that is easy to perform 5-6 reps, without having to grind. Sets of 5 can be done at 75%. Rest for a minute between each set. After performing the 2 warm up sets, perform 5-6 reps for your chosen weight. Once you are done, take a break and rest 15-20 seconds. Perform another set of 2-3 reps, then rest for 15-20 seconds. Done.

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Still not convinced? In 2017, another study in Journal of Strength and Conditioning Research examined the difference in rest-pause training protocols and conventional rest periods. The conventional group did three sets of 6 reps, at 80% of the 1 rep max. There was a 2-minute rest in between sets. The rest-pause team performed as many repetitions as they could in the first set. After that, with 20 second rest breaks between each set, they did as many sub-sets as possible until they had completed 18. There were no significant differences in strength gains between these two groups with volume and load equal. The difference is the most important? The significant difference is that the rest-pause group reduced training time and achieved the same results.

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Each of these methods can be extremely beneficial. It can even be beneficial to include them all in your routine to make it more exciting.

It depends on many factors, such as your fitness level and your goals. Here are some ideas to help you maximize your...

example of rest-pause sets

Rest-pause training can help you increase your muscle strength and size quickly by allowing you to do more work in a shorter time.

Hypothetically speaking, it could look like this:

Hypothetically, they could have looked something like this as their weekly progress for a particular exercise became more powerful.

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Both groups completed 8 sessions in bench press training. 4 sets of 80% 1 rep max were attempted to failure. The rest-pause lifter lifted conventionally, while the rest-pause lifter racked the bar for four seconds after each rep. This was to maintain a consistent pace between the two groups.

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

A side note: I do not disagree with the advantage of rest-pause for muscular endurance. It's a great way of increasing endurance and working capacity by taking short breaks during high intensity work. This is an important benefit of rest-pause. However, rest-pause may not be optimal for optimizing strength and size adaptations.