![]() ![]() However, the rest-pause method resulted in greater gains in localized muscular endurance and hypertrophy for the thigh musculature.” It concluded: “Resistance training performed with the rest-pause method resulted in similar gains in muscle strength as traditional multiple-set training. A six-week study compared strength, hypertrophy (growth), and muscular endurance between rest-pause training and traditional training. In recent years, the effectiveness of rest-pause has been researched. This very low-rep scheme is essentially a series of all-out single reps. High-intensity trainer Mike Mentzer had another way of doing rest-pause: 4-6 max single reps with a rest of 10-15 seconds between each rep and a 20% reduction of weight near the end in order to get that last rep or two. Some high-intensity trainers like to push rest-pause until their last subset is 0, meaning they cannot even get that one extra rep. Because the brief rests don’t allow full strength recovery, subsequent subsets will have fewer reps than the original subset, and they’ll get even shorter as you continue without adequate rest again and again. The important thing is to rest shortly after reaching failure, recovering only some strength, and then go again until you reach failure. You might do 10-4-2 or 6-3-1-1 or some other subset sequence. That’s the logic behind a rest-pause set. Rest-pause has not only allowed you to eke out 7 extra reps, but those extra reps were all at near-failure, and instead of one failure point (at 8 reps), you’ve had four (at 8, 11, 13, 14, and 15 reps), meaning you’ve extended your set by racking up the sort of reps that best stimulate growth. You go again and reach failure at 2 reps. This time, because you’ve only recovered some of your strength with such a short rest, you reach failure at 3 reps. Then, while lying on the bench with the weight stack down and no tension on your hamstrings, you wait 15 seconds and go again. Let’s say you reach failure on a set of lying leg curls at 8 reps. ![]()
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