how long should pause reps be

rest pause sets 60 rep

Rest-pause training allows for faster growth of strength and muscle mass by making it easier to complete work in a shorter period of time.

Rest-Pause Methods for Training: Creating Intensity to New Muscle

When I tried it for the first time, I was surprised at how much strength I experienced in three months. This is a far cry from my 8-9 week average before I began overreaching. It could have been due to other factors but every third week has been more challenging.

A similar study was published July 2013 in Journal of Strength and Conditioning Research. It involved collegiate athletes who had no resistance training experience. The researchers examined three levels of volume, each with 3 sets per exercises, a moderate volume (with 6 sets per body part), and one that was high in volume (9 sets per body part). These are the results. They concluded that although the high volume group was more successful in improving strength, it was only marginally better than the moderate or low volume groups.

I also urge you to not get too attached to training principles. This may not work for your long-term goals or short-term. You react to intensity, volume, frequency and exercise differently. Don't try rest-pause if it doesn’t feel right. Training should be compatible with your physical and mental abilities, and should be sustainable for longer than a few training sessions. Do not be discouraged if you don't find the right fit.

While rest-pause sets are great and should be used, they're not superior to traditional sets. This is especially true if you match effort and use progressive overload.

rest pause set example

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Your muscles are being trained to fail by pushing them as far as they can. This causes the most trauma to muscle fibers.

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.

rest pause set example
rest pause sets bench press

rest pause sets bench press

You will be doing 20 total reps. Set 8 reps, rest for 15-20 seconds, then continue hitting as many reps per set as you can with 15-20 second rest between each set.

Rest-pause training can help you intensify your training sessions. It can help you increase your workout density, and get more done in less time. This training method puts more stress on the body so be cautious. Moderation is key to achieving great results.

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 workout routine

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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.

The traditional group did three sets of six at the same load of 80 percent of 1-rep max. If you use 80% of your 1-rep max load, you should be able do at least 7-8 repetitions when it comes to failure. But, they were only told to do 6 reps each set.

rest pause workout routine
one rest pause set
one rest pause set

The truth is that rest-pause literature is often poorly designed and matched with effort. One example: A study showed that rest-paused squat training increased muscle activation, while the rest pause group trained at a higher intensity.

It can be used to increase muscle and strength because it allows you to keep high motor unit recruitment. You can use the same high load for all sets unlike drop sets which reduce the load with every set.

The first step to deciding on the type of rest-pause training that you should include is to think about your goals.

how long should pause reps be
what are rest pause sets

It can be used to increase muscle and strength because it allows you to keep high motor unit recruitment. You can use the same high load for all sets unlike drop sets which reduce the load with every set.

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

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what are rest pause sets