The rest-pause is one of the training principles that was formulated by Joe Weider over 50 years ago. ⠀
The science behind rest-pause sets
Recall: modern sports physiology identifies several basic training stimuli that cause muscle hypertrophy: a mechanical tightness arising from a violation of the integrity of the fibers during stretching or the generation of effort and metabolic stress. ⠀
When performing the 6-8 repetition set, the first stimulus is fully realized, but metabolic stress in the form of accumulation of products resulting from anaerobic glycolysis, such as lactate, hydrogen ions, etc. due to the short duration of the set is clearly not enough.
What is proposed to do?
The set is performed for 6-8 reps to failure, which is due to a decrease in creatine phosphate (CF) reserves and an increase in the concentration of hydrogen ions (acidification) in glycolytic muscle fibers (GMP).
Then rest for 15-20 seconds, during which partial replenishment of CF reserves will occur, but the concentration of hydrogen ions will increase, which will lead to more pronounced metabolic stress and fatigue.
After a 15-20 second rest, you again perform the maximum possible number of repetitions with the same weight and will surely overcome it with another 2–3 repetitions.
Following the rest – the same 15-20 seconds and another approach to the projectile, in which you can master another 1-2 repetitions. The set is over.
What does this method give?
The “rest-pause” method will allow you to extend the high-intensity set with a lot of weight until a more pronounced degree of metabolic stress is reached, which would not be possible during classical work.
How often to apply? For a week, each MG in one exercise in 2-3 sets, multi-joint exercises. Most commonly used for the muscles of the chest, back, and legs. Like other methods of the so-called intensification, the rest-pause training has no advantages over the classical training of 8-12 repetitions, performed to failure.
Additionally, see why you shouldn’t do forced reps too often.
What is more, why not read about the harm for your muscle growth that drop sets cause?