All things being equal, the number of sets and the proximity to failure are likely to be suboptimal. Conventional training is better for maximizing strength and hypertrophy. The latter allows for more volume and longer rest.
This is an excellent method to increase hypertrophy. You can fatigue muscle fibers more deeply. This type of pump delivers more power because it is short and concentrated. It also allows you to connect mind and muscle. It is also great for breaking a plateau. Your body will get used to doing hard reps and you'll likely do more next time you do straight sets.
Although you don't wish to inflict any injury on yourself, it is important to challenge your own strength.
Rest-pause training is a method of breaking down a set into multiple sets with 10- to 15 second rests between. This technique can not only fatigue muscle fibers but also helps break down difficult strength and growth plateaus.
Both groups used their respective 80% of 1-rep maximums. However, the rest-pause group failed to train while the traditional group could not have trained to failure given their protocol.
Despite the fact that the rest-pause group did 32% more reps, strength increased between the two groups. This shows that even though rest-pause can increase volume, it doesn’t necessarily improve strength.
It is a sad fact that most literature on rest-pause has been poorly designed, as it almost never matches effort. One example is a study that showed rest-pause squat exercise increased muscle activation while rest-pause training was more intense.
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.
The traditional group did 3 sets each of 6 at 80% of 1-repmax. The average person should be able, when given 80% of the 1-rep max load, to perform at least 7-8 reps. However, they were instructed to only do 6 reps for each set.
When choosing the type of rest-pause training you want, it is important to consider your goals.
You're busy, just like many people who have strength trained for any length of time. All of us are. It doesn't matter what reason, it matters that you don’t have enough time to reach your goals. Strength is a skill. To get stronger, you must keep doing compound lifts that recruit as many muscle fibers as possible. This means heavy weight with enough sets and repetitions to stimulate the nervous system and force adaptation.
You will end up performing more reps than when you are completing normal sets. It will also show in the gains you'll make.
Your body will become accustomed to lifting heavy weight by consistently putting in the effort to lift 85-95% your one-rep max. This method is used by some forum members for at least a week before maxing out. It's because it makes it easier to lift heavy singles with maximum effort.
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Their protocol allowed them to use progressive overload, even as the rest-pause team grew stronger. They were able do the same number and same weight of reps in fewer sets. They also set rep PR's in their first few sets.
As the rest-pause groups grew stronger, they were able to apply progressive overload. They could complete the same number of reps while gaining the same weight in less sets. They also managed to achieve rep PR's within their first few sets.
Given all of this, it is easy to see why the traditional lifting group was not successful. However, the study also had another problem.
Think about your goals and choose the best type of rest-pause exercise for you. The results are possible with some effort and sweat equity
If your primary concern is muscle size and aesthetics then the rest-pause approach to hypertrophy may be for you.
These bodyweight shoulder exercises can easily be done from anywhere. They will strengthen your shoulders and stabilize your spine. No matter how old or weak you are, these exercises can be done anywhere.
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.