You're busy, just like many people who have strength trained for any length of time. All of us are. It doesn't matter what reason, it matters that you don’t have enough time to reach your goals. Strength is a skill. To get stronger, you must keep doing compound lifts that recruit as many muscle fibers as possible. This means heavy weight with enough sets and repetitions to stimulate the nervous system and force adaptation.
You can increase your intensity by adding rest-pause training to your workout.
Their protocol allowed them progressive overload as the rest-pause group got stronger. They could do the same amount of reps in the same weight and with fewer sets. For their first set, they were able to set rep PRs.
Rest-pause training is another technique I'll be spotlighting today. If you're a member of https://bodybuildinginnercircle.com forums, or if you've read around the main site, you've probably heard of it. It can add strength and density to your training sessions, just like the ones above.
"Four minute calves" is a technique I discovered on the forum last season. Since then, I've used it and I can honestly say that it's the best and most efficient way I know to train calves. Here's the link:
It is important to rest between minisets and keep going until muscle failure.
There are many factors that can influence the number of reps, but the general rule is to choose twice the number of sets you were able do during the initial set. To put it another way, if I could bench a weight for 8 repetitions in the first set, I would aim for 8 more reps the following sets in order to reach my target total of 16.
For example, let's say you first used a 15-pound dumbbell in triceps extensions. You will now use a 12 pound dumbbell in your second set. 10 pounds is next, then 8 pounds.
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.
This article will detail all the rest-pause training methods and the benefits. Next, I will discuss specific ways you can incorporate rest-pause training in your daily routine. Take a look at this article and you'll be able to approach the gym from a different angle.
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.
There are many methods you can use to increase intensity and speed up weightlifting.
Example: 10 biceps curls followed by quick rest. 10 triceps extensions were then performed, and the process was repeated twice more.
Rest-pause training is something I have been promoting like the undiscovered holy grail for gains. But, it has its own set of downsides.
Since both groups were unsuccessful, neural activation was comparable between the groups. This indicates that effort is important in fair study design.
All things being equal - the number and proximity of failures - rest-pause will likely be suboptimal to traditional training in maximizing strength and hypertrophy, because it allows more total volume with longer (and better) rest.
"Four-minute Calves" is a technique that I discovered through the forum last January. It has been my favorite way to train calves ever since. Here it is:
Rest-pause training is a method of breaking down a set into smaller sets with short rests in between. You can choose from one of these two options, depending on how difficult the weight is and for what purpose.
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If traditional sets were to fail and some type of progressive overload was applied, strength and size would likely favor traditional set, especially when considering that longer rest periods are better than shorter ones for strength and muscle growth (5).
For example, let's say you first used a 15-pound dumbbell in triceps extensions. You will now use a 12 pound dumbbell in your second set. 10 pounds is next, then 8 pounds.