Rest-pause sets can be great, and they should be used. However, they are not as good as traditional sets.
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.
Given all of this, it is easy to see why the traditional lifting group was not successful. However, the study also had another problem.
According to some reports, powerlifters prefer traditional sets over rest-pause. Adding intensity-extending methods might not enhance strength given that substantial volume/intensity/effort is already in place.
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.
The best rest-pause training type for you is one that is based on your goals. It's possible to achieve great results with just a little effort.
It is possible to do 3 sets of 6-10 repetitions per workout. This will provide great stimulation for growth. But, I promise you that you'll see the benefits of using the method I'm going to show you.
You might also consider rest-pause training. It is a training method that combines heavy loads with minimal rest.
A 6-10 rep set with a 2-3 second neg will take you between 30-40 seconds. Rest pause training allows you to lift for 20 seconds more, but you can still work as hard as you like in 3 sets of 30-40 seconds. It is not something that you should do in place of your 3 sets, but it can be used to increase the intensity of the workout. Here's the link:
Drop sets allow you, once you're unable to complete a rep without failure in a set, to drop by about 20% and then perform another set of failure.
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Both groups failed, so neural activation was similar. This shows that fair study design is important.
"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:
This method can be used to replace a standard 3 by 3, as you can use heavier weights while still doing the same amount of reps.
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There are two ways to approach strength. One is focused on strength. The other is hypertrophy. This means that you will increase your muscle size.
For example: 10 biceps curls immediately followed by 10 extensions of the triceps.
Although the study did conclude greater muscle growth and endurance in lower-body rest-pause training exercises, I believe it would have been different in real life.
The first step in choosing which type of rest-pausetraining to include is to identify your goals.
The bad news is that the majority of the literature regarding rest-pause was poorly designed. It almost never matches the effort. One study demonstrated that resting-pause squat exercises resulted in greater muscle activation. However, the rest-pause groups trained with higher intensity.
Drop sets are where you complete a set and fail until you cannot complete it without failure. Then, you lose approximately 20% of your body weight, then do another set to fail.