Rest-pause training is one option. This is a technique that combines heavy loads and minimal rest.
Brad Schoenfeld published a August 2018 study in Medicine & Science in Sports & Exercise that evaluated muscle adaptations in weight lifting regiments of low (1 set), medium (3 sets) and high volume (5 sets). This was based on weight-training experience men. Their findings showed that while the high volume group gained more muscle, there were no differences in strength gains among the three groups. To be precise, the low volume group only did three 13-minute sessions per semaine over an 8-week period to reach the same strength as the high volume and moderate groups.
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.
The rest-pause method of hypertrophy is for those who are more concerned about muscle size and aesthetics.
You are trying to be brutally strong like many others who have already started strength training.
This is a great alternative to the 3 by 3 method. You can use a heavier body weight while doing similar reps in the same time.
Traditional sets can be made to fail, with progressive overload applied. The strength and size advantage would likely favor traditional, especially given the longer rest times that are better for strength, muscle growth, and endurance (5).
Rest-Pause Methods for Training: Creating Intensity to New Muscle
It is only a good choice for research when it is supported by design, but it can also be used in practical applications. Christian Thibaudeau suggests it could help you train harder as it is more appealing to some people, especially those who lift heavy weights but have to do more volume.
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.
It works by breaking down a "typical" set of a high-weight, heavy weight into a few minisets.
You might find that working out with a partner is more enjoyable than just one person. Partnered workouts are fun and can be more challenging than...
The study's design is better than many others. It employed trained individuals and controlled for the same 1-rep max. Both groups did 18 total reps. Unfortunately, there were some issues which would have favored the rest-pause team.
It works by breaking up one "typical" set, which has a weight close to maximum, into a handful or minisets.
Hypothetically, they could have looked something like this as their weekly progress for a particular exercise became more powerful.
There are two possible approaches: one that focuses more on strength and another that focuses more on hypertrophy or larger muscles.
Enter rest-pause training. Rest-pause Training is a density-focused type of training. This involves using heavy loads (70-90% of your maximum 1 rep max) with short rest intervals to provide as high a stimulus as possible in little time. The result? This will result in more strength, greater muscle mass, and better cardiovascular capabilities without spending a lot of time at the gym. Also, less gym time means more recovery time. Your workout won't be worth much if it doesn't heal.
Brad Schoenfeld published a 2018 study in Medicine & Science in Sports & Exercise. It evaluated the muscular adaptations in men who have been weight training for a long time. It was found that high volume weightlifters gained more muscle than the low volume ones, but the strength gains of the other two groups were virtually identical. To be clear, low volume participants only performed three 13-minute sessions per session over an eight week period to gain the same strength progress that the moderate and high volumes groups.
Consider also the fact that participants may have done a lot more reps if they had personal differences.
You should try the 4-minute calves and possibly add some rest-paused mini sets to your next session. It's a great addition to your training toolbox.
Rest-pause training breaks up a set into several mini-sets. Between each set, there are 10- to 15-second rests. This technique helps to fatigue the muscles and can help break through growth plateaus or difficult strength.