The design of this study is superior to most. It was conducted using trained people, with the same 1-rep maximum, and both groups completed 18 total reps. However, there were issues that would favor the rest-pause group.
You will be interested in different training methods that allow you to do more work in less time if you want to increase the intensity of your workouts. Some popular examples include:
Although I talk about rest-pause training like it is the holy grail, there are some downsides.
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.
Although the study showed greater muscle endurance and muscle growth in the lower half for rest-pause exercise, it is not what I would expect in real life.
I can usually do 5-10 reps in the first mini set. Then I get 3-5 on each of the rest. Your calves can be trained to failure in as little as four minutes. The increased focus and accumulation of fatigue will cause severe pain in the calves.
This is why powerlifters tend to build their sets around traditional sets, rather than rest-pause. Adding intensity-extending methods might not enhance strength given that substantial volume/intensity/effort is already in place.
Both the traditional lifting and rest-pause groups did 8 sessions of bench presses training. They were unable to complete 4 sets of 80% one rep max. The traditional lifting team lifted conventionally, while rest-pause lifted for 4 seconds after each rep.
Although rest-pause training has been touted as the ultimate source of all gains, there are some potential drawbacks to it.
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.
Rest-Pause Training Methods: How To Create Intensity For A New Muscle
It's definitely more of the former, especially when you consider traditional lifting, where you perform a set, then take a rest period and then lift again.
It was a surprise to me that I saw strength gains in 3 months, compared with the usual 8-9 weeks of overreaching. Although I am sure there were other factors, I have found that every week has been slightly more difficult.
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.
This study deserves a lot more credit than other studies because of its superior design. It used trained participants, had the same 1-rep max and ensured both groups did 18 total repetitions. But, unfortunately, there were some issues that favor the rest-pause.
Recent research has shown that stretching, balancing and other exercises can help slow down the progression of mild cognitive impairment.
Nicole Davis is an author based in Madison. She is also a personal and group trainer whose goal it is to help women live happier, healthier, more fulfilling lives. When she's not exercising with her husband, or chasing her toddler around, she loves to watch crime TV and make sourdough bread. Follow her on Instagram for more fitness tips and tricks.
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.
You should also consider that the personal differences between the participants could have allowed them to do a greater number of reps.
While exercise is great for your body, starting can be difficult. This article will explain how to get started exercising and how to keep it going over the long-term.
A side note: I do not disagree with the advantage of rest-pause for muscular endurance. It's a great way of increasing endurance and working capacity by taking short breaks during high intensity work. This is an important benefit of rest-pause. However, rest-pause may not be optimal for optimizing strength and size adaptations.