Apart from rest-pause, there are many weightlifting techniques, like supersets or alternating sets, that can help increase intensity.
While rest-pause sets are great and should be used, they're not superior to traditional sets. This is especially true if you match effort and use progressive overload.
Unfortunately, the majority of literature about rest-pause is poor designed as effort is almost never matched. One study found that rest-pause squat training resulted in higher muscle activation than rest-pause, while the rest-pause group was able to train at a higher intensity.
There are many reasons why traditional lifting was successful despite all these factors. This study had another problem.
Training with rest-pause can help you build the strength and size that you want, but here are some things to remember.
Rest-pause, an intensifying method for increasing intensity, has been long praised for its strength benefits and hypertrophy.
As an aside, I can agree with the rest-pause group's muscular endurance advantage. It's an effective way to improve endurance/work capacity. This is a benefit of rest pause training that is often overlooked. Rest-pause training may be suboptimal in terms of optimizing strength or size adaptations.
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.
You can do any strength training exercise that you wish. It's not recommended for highly skilled weightlifting exercise, like the Snatch. They require a lot more coordination and technique, which can cause fatigue. You can use it for regular strength exercises. It doesn't matter if it is leg day. If you were planning to back squat for either a 5x5 or a 4x6 or a 6x3, replace that plan with one of the three listed above. Bench day? Same thing. No rest breaks of 3-4 minutes, no wasted time. Just gut-busting sets designed to build maximum strength in as little time as possible. This may not be the best for everyone, but you might find it works better for you with some exercises. These are great for front squats or conventional deadlifts. Although you may like the feel of it on the bench it doesn't stimulate you enough when you do a squat. Like so many other aspects of training, you will be more successful if you take the effort to discover what works for yourself.
Although rest-pause does not work well in research when the design favors it it has some benefits in real life. Christian Thibaudeau says it may help someone train harder, especially for people who have heavy weights and need to do more volume.
Dumbbell chestflies with dumbbells may help to strengthen the arm and shoulder muscles. They also open up the chest muscles. Do this safe exercise on a table or on a chair.
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.
Taken at face value, the study shows that traditional sets can give you equal strength, but also induce muscle growth and endurance. If you look closer, however, you'll find that you don't necessarily have to have your cake AND eat it.
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 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.
According to some reports, powerlifters prefer traditional sets over rest-pause. Adding intensity-extending methods might not enhance strength given that substantial volume/intensity/effort is already in place.
I also urge you to not get too attached to training principles. This may not work for your long-term goals or short-term. You react to intensity, volume, frequency and exercise differently. Don't try rest-pause if it doesn’t feel right. Training should be compatible with your physical and mental abilities, and should be sustainable for longer than a few training sessions. Do not be discouraged if you don't find the right fit.
The strength increases were the same between the groups, despite the rest-pause group doing 32% more reps. This indicates that although rest-pause may increase volume, it doesn't actually improve strength.
Are you still not convinced? A second study was published in the Journal of Strength and Conditioning Research 2017 and examined the differences in a rest-pause and conventional rest period training protocols. The conventional group performed three sets of six reps at 80% of their 1-rep max, with 2-3 minutes of rest between each set. Rest-pause performed as many as possible in their first set. They then performed 20 second rest intervals in between each sub-set to complete as many reps in each set as possible. The strength gains were not significantly different between the groups, with load and volume being equal. The main difference was? The major difference?
All things being equal - the number and proximity of failures - rest-pause will likely be suboptimal to traditional training in maximizing strength and hypertrophy, because it allows more total volume with longer (and better) rest.
If your primary concern is muscle size and aesthetics then the rest-pause approach to hypertrophy may be for you.