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The study's design is better than many others. It employed trained individuals and controlled for the same 1-rep max. Both groups did 18 total reps. Unfortunately, there were some issues which would have favored the rest-pause team.

Although the rest-pause group performed 32% more reps, the strength of both groups was equal. This shows that rest-pause does not increase strength.

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Rest-pause training breaks up a set into several mini-sets. Between each set, there are 10- to 15-second rests. This technique helps to fatigue the muscles and can help break through growth plateaus or difficult strength.

We have another study to help us learn a lot. Although this study doesn't follow the rest-pause protocol most coaches recommend, it does match effort in that both groups are forced to fail. Korak, collogues, compared the neural activation strength, volume, and strength between a rest pause group and a traditional lift group.

Like so many others before you, you're trying to get super strong.

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

Although rest-pause does not work well in research when the design favors it it has some benefits in real life. Christian Thibaudeau says it may help someone train harder, especially for people who have heavy weights and need to do more volume.

I was left with sore calves after my first four minute calves. This is just one example that shows how effective rest-pausetraining can be.

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There are many other methods of weightlifting that you can use to increase the intensity of your workout, including supersets and alternating sets.

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The bad news is that the majority of the literature regarding rest-pause was poorly designed. It almost never matches the effort. One study demonstrated that resting-pause squat exercises resulted in greater muscle activation. However, the rest-pause groups trained with higher intensity.

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example of rest-pause sets

Although I talk about rest-pause training like it is the holy grail, there are some downsides.

The traditional group did not use progressive overload. Instead, the rest-pause participants used progressive overload. Progressive overload was built into the rest-pause program, since they were told to train until they failed to complete 18 total reps.

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For example, 10 biceps curls with quick rest and 10 triceps extensions with quick rest. This can be repeated twice more.

You can use it to gain muscle and strength. This is because you are able maintain high motor unit recruit. It allows you to use high loads for all sets. This is in contrast to drop sets, which decrease the load with each successive set.

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There are many reasons to believe that the traditional lifting team failed. There was another problem with the study.

The first is more focused towards hypertrophy, and involves failure training. The second option is a great way to get used working with heavy weight. However, it doesn't require that you train to failure.

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.