Each method is possible to be useful. You can actually incorporate them all into your life to change things up.
You might also consider rest-pause training. It is a training method that combines heavy loads with minimal rest.
It works by breaking down a "typical" set of a high-weight, heavy weight into a few minisets.
Despite the fact that the rest-pause group did 32% more reps, strength increased between the two groups. This shows that even though rest-pause can increase volume, it doesn’t necessarily improve strength.
While the study indicated that there was greater muscle growth in the lower part of the body during rest-pause training than the upper, I think the reality would be different.
Drop sets are where you complete a set and fail until you cannot complete it without failure. Then, you lose approximately 20% of your body weight, then do another set to fail.
You can do basic strength training. It isn't recommended for very skilled weightlifting activities, such as the snatch. This requires a lot coordination and can lead to fatigue. It can be used for strength exercises and other routines. You can replace the 5x5 plan if you have leg day. Bench day? Similar. You won't need to rest for more than three to four minutes. There is no waste of time. These sets are designed to give you the most strength possible in a short time. You might find that this works better for some exercises than for others. Personally, I enjoy doing this on conventional deadlifts and front squats. You might like the feeling on the bench, but it's not stimulating enough when you squat. As with all things in training, it is important to take the time and find out what works best for you.
Rest-pause training can help you intensify your training sessions. It can help you increase your workout density, and get more done in less time. This training method puts more stress on the body so be cautious. Moderation is key to achieving great results.
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.
Another option is rest-pause, which combines heavy loads with little rest.
These damaged fibers are repaired and this causes an increase in muscle fiber. This allows for strength and growth.
The Rest-Pause Training Methods: Creating Intensity To New Muscle
Both groups failed, so neural activation was similar. This shows that fair study design is important.
Rest-pause training is a faster way to increase strength and muscle size.
You can use it to gain muscle and strength. This is because you are able maintain high motor unit recruit. It allows you to use high loads for all sets. This is in contrast to drop sets, which decrease the load with each successive set.
It's worth trying the 4-minute calves routine and perhaps adding a few rest-paused mini sets to your next training session. This is another great training method that you can add to your arsenal.
Still not convinced? In 2017, another study in Journal of Strength and Conditioning Research examined the difference in rest-pause training protocols and conventional rest periods. The conventional group did three sets of 6 reps, at 80% of the 1 rep max. There was a 2-minute rest in between sets. The rest-pause team performed as many repetitions as they could in the first set. After that, with 20 second rest breaks between each set, they did as many sub-sets as possible until they had completed 18. There were no significant differences in strength gains between these two groups with volume and load equal. The difference is the most important? The significant difference is that the rest-pause group reduced training time and achieved the same results.
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.
Like many others, you are trying to become brutally strong, just like those who have started their strength training journeys.
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.
I usually manage 5-10 reps for the first set, and then get 3-5 for the rest. You can train your calves to fail 10 times in four minutes. Due to increased focus on short sets and accumulation of fatigue, it will cause intense pain in your calves.