I think it's more like the former, especially when it's compared to traditional lifting, which involves performing a set followed by a complete rest period before starting a new set.
All things being equally - the number or proximity to failure – rest pause is likely suboptimal to conventional training to maximize strength and hypertrophy. It allows more volume while also allowing for adequate (long-term) rest.
This is what powerlifters use to create their training programs. Adding intensity-extending methods might not enhance strength given that substantial volume/intensity/effort is already in place.
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This is where you will perform an exercise to technical fail. You should take a brief pause after you have completed your first set. This "rest time" usually lasts 15-30 seconds. After that, you'll perform another set until failure and then take another short break. Keep going until you complete a set of total reps.
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Drop sets allow you to complete a set until it is impossible to complete the reps without failing, then you drop approximately 20% of your weight and then you do another set to fail.
Your muscles are being trained to fail by pushing them as far as they can. This causes the most trauma to muscle fibers.
It basically works by breaking down one set with a maximum weight to make a handful of minisets.
The traditional group did 3 sets with 6 reps at 80% of 1-rep maximum. An individual using 80% should be able perform at least 7 to 8 reps when they fail, although the instructions were limited to 6 reps per set.
It is where you attempt to fail technically. After you complete your first set, you will pause briefly. This "rest period", which is generally between 15 and 30 seconds, is common. Then, do another set and fail again before taking a quick break. Repeat this process until you have reached a certain number of total repetitions.
Rest-pause training should be used only when you are able to do so. This technique can be very draining and you may overreach if it is used along with other intensity training techniques. It is possible to see the benefits of it if you use it sparingly.
There are many factors to consider when deciding how many reps to choose. But, generally speaking, you should aim for twice the amount of reps performed during your first set. If I was able bench a weight for eight reps during the first set of reps, I would aim to get 8 more reps in each subsequent set to achieve the goal of 16.
We have another study to help us learn a lot. Although this study doesn't follow the rest-pause protocol most coaches recommend, it does match effort in that both groups are forced to fail. Korak, collogues, compared the neural activation strength, volume, and strength between a rest pause group and a traditional lift group.
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Traditional sets would be deemed to have failed if there was a progressive overload. This would favor traditional sets because of their strength and size advantage, particularly considering the longer rest periods that are more beneficial for muscle growth and strength.
Rest-pause Training breaks down a single set into several smaller sets, with 10- or 15-second rests in-between. This technique can be used to not only fatigue muscles but also to break through tough strength and growth plateaus.
Rest-pause training breaks down a set into many mini-sets with 10- to fifteen-second rests in the middle. This technique is not only effective in fatigue, but it can also break through difficult strength or growth plateaus.
Rest-pause training allows you to break down one set into multiple sets, each with a brief rest in between. One of two approaches can be used depending on your weight and the purpose of this method.
The rest-pause method of hypertrophy is for those who are more concerned about muscle size and aesthetics.