From Men's Health · Andrew Gutman, NASM-CPT · · 1m 20s
Rest-Pause Training Boosts Muscle Growth
Rest-pause sets help lifters squeeze extra reps without sacrificing form.
In brief
Rest-pause sets help lifters squeeze extra reps without sacrificing form. Rest-pause training adds muscle growth by completing more high-quality reps after failure. Originally reported by Men's Health.
What Is Rest-Pause Training
Rest-pause training helps lifters complete more reps after reaching failure without compromising form.
How to Use Rest-Pause Sets
Take an exercise to failure, rest 5-15 seconds, then squeeze out 2-4 more reps using the same weight.
Why Rest-Pause Works
Rest-pause sets push muscles to complete hard reps near the end of a set, key for building muscle.
Expert Recommendation
Fitness director Ebenezer Samuel recommends taking three deep breaths for a pause between sets.
When to Use Rest-Pause
Rest-pause sets work best for advanced lifters who’ve already cashed in their newbie gains.
Rest-Pause vs. Drop Sets
Drop sets reduce weight after failure, while rest-pause sets use brief rest to push past failure.
Rest-Pause Benefits
Rest-pause training increases thigh muscle thickness and leg-press muscular endurance over time.
How to Start
Pick one exercise per workout, ideally the final move, and do it as a rest-pause set.
Best Exercises for Rest-Pause
Weight machines and exercises supporting stabilizing muscles, like dumbbell curls, work well for rest-pause sets.
Safety Tips
Have a spotter for bench press or back squat to ensure proper form during rest-pause sets.
In short
Rest-pause training adds muscle growth by completing more high-quality reps after failure.
