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Despite performing 32% more reps than the rest-pause, strength gains between the groups were equal. This shows that, while rest-pause can result in more volume, it doesn’t increase strength.

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.

You are trying to be brutally strong like many others who have already started strength training.

Although you may be able to perform 2-3 reps for steps two and three, it will feel like more. Each rep is a grind. As you deep breathe, you will feel the fibers in your muscle being accessed in a way that a standard 6-10 rep set cannot.

Rest-pause sets can be great, and they should be used. However, they are not as good as traditional sets.

All of this leads to the conclusion that the traditional lifting group failed. Another problem was also found in the study.

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We are fortunate to have another study which tells us a lot. While it didn't match the rest-pause protocol that coaches use, it was comparable in terms of effort. Both groups were required to fail. Korak and his collogues compared the strength, neural activation and volume of a rest-pause and traditional lifting groups.

The study found that the lower body had greater muscle growth and endurance for rest-pause training. However, it could have turned out to be quite different in real life.

Take into consideration your goals and then select the right type of rest-pause training. You can achieve your goals with a little bit of sweat equity.

rest pause sets you apart
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rest pause sets to failure

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

Like many others, you are trying to become brutally strong, just like those who have started their strength training journeys.

Other than rest-pause training, you can also add more intensity to your workout with other weightlifting methods, such as supersets, alternate sets or drop sets.

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The number of reps that you choose will depend on many factors. However, the goal should be to do twice as many reps in each set than you were able perform in the initial set. If I can bench 8 reps of a weight in my first set, then I aim to rack up 8 more reps for the next sets. This would allow me to reach the goal total of 16.

The traditional group didn't use progressive overload. However, the rest-pause team used progressive overload. The rest-pause team was taught to fail until they reached 18 total reps. Progressive overload was therefore built into their training program.

How to Create Intensity for New Muscle with Rest-Pause Training

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Consistently lifting 85-95% of your one rep max will get your body used to lifting heavy weight. Many forum members use this method for one week prior to max-out. This is because doing heavy singles at maximum effort would make you feel uncomfortable and unstable.

Like many others who strength train for any length of the day, you are busy. We are all busy. It doesn't really matter what your reason is, all that matters it that you don't get the time that you need to achieve your goal. Strength is a skill. You need to continue practicing compound lifts that increase muscle fiber recruitment. Heavy weight means a lot of sets and reps. This will force your nervous system into adaptation.

My personal method to rest-pause training involves doing it in every third weekly. I enjoy using high intensity techniques like rest pause and drop sets. However, I know that if this is done every week I will eventually get bored. I make every third week more intense with drop sets and rest pause.

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Example: 10 biceps curls and quick rest. 10 extension of triceps. Repeat this twice more.

First of all, this is a brutal training method. This training method is a good way to get results in a short period of time. But it is both mentally and physically draining. If you don't think you can recover from this type training (i.e. This training style (e.g. sleep and eat enough) can cause a greater recovery deficit that you could not handle. Remember that training is only part of our recovery process.

Are you still not convinced? A second study was published in the Journal of Strength and Conditioning Research 2017 and examined the differences in a rest-pause and conventional rest period training protocols. The conventional group performed three sets of six reps at 80% of their 1-rep max, with 2-3 minutes of rest between each set. Rest-pause performed as many as possible in their first set. They then performed 20 second rest intervals in between each sub-set to complete as many reps in each set as possible. The strength gains were not significantly different between the groups, with load and volume being equal. The main difference was? The major difference?

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