Between each miniset, you should take a break and then keep going until your muscles fail.
Consider the following personal differences:
Example: 10 biceps curls followed by quick rest. 10 triceps extensions were then performed, and the process was repeated twice more.
After comparing strength, hypertrophy, endurance, and muscle endurance between traditional training and rest-pause, a 6-week study found that all measures were equivalent, with the exception of lower body endurance and lower levels of hypertrophy in the rest-pause group.
This article covers all aspects of rest-pause, including the benefits and how they can be used. You can now get to the gym by reading this quick article.
This study deserves a lot more credit than other studies because of its superior design. It used trained participants, had the same 1-rep max and ensured both groups did 18 total repetitions. But, unfortunately, there were some issues that favor the rest-pause.
These damaged fibers are repaired and this causes an increase in muscle fiber. This allows for strength and growth.
I learned "Four-minute calves", a technique for training, on the forum last year. It is the most difficult and efficient way to raise calves I have ever seen. It's here:
This article will explain in detail how rest-pause training works, the benefits and how it can be implemented. This article is worth a quick glance before you hit the gym.
Each group (men and women) was trained four times per week, with two days dedicated to upper-body push and two days devoted training back, biceps and legs.
Progressive overload was used by the rest-pause, but not the conventional group. Because the rest-pause participants were instructed to perform 18 total reps until failure, progressive overload was built into their program.
This is not the way to do three sets. In fact, I would limit my rest-pause time to one per exercise. After completing a heavy set, it is possible to do another light set to cool down after the intense lifting.
If your primary concern is muscle size and aesthetics then the rest-pause approach to hypertrophy may be for you.
You should also consider that the personal differences between the participants could have allowed them to do a greater number of reps.
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.
When damaged muscle fibers can be repaired, this results in an increase in muscle fiber. This results in increased strength and size.
Rest-pause training has been talked up as the undiscovered holy Grail of gains. However, there are potential downsides that you should consider before giving it a shot.
My personal method for rest-pause is to practice it every other week. I love using intense techniques like rest-pause and drop sets, but I know it will bore me if I do it every other week. Drop sets and rest-pause make each week a bit more intense.
You should try the 4-minute calves and possibly add some rest-paused mini sets to your next session. It's a great addition to your training toolbox.
Nicole Davis is a Madison, Wisconsin-based writer. She's also a personal coach and group instructor. Her goal: to make women happier, healthier, and more fulfilled. When she's chasing her little girl around or working out with her husband, she watches crime TV or makes sourdough bread. You can follow her on Instagram and get more fitness tips.
How can resting while you are training for weight loss help you achieve your goals. Resting between reps or taking a 10-to-15-second pause can help you increase your strength and muscle hypertrophy.