Rest-Pause Sets
Rest-pause training breaks down one set into three mini-sets taken to failure, with a short rest between each. Rest-pause is an intensity-extending method that's a good method for building muscle.
There have been studies that have shown that rest-pause training is effective for hypertrophy (1,2) and has worked for many people. Rest-pause training became popular through Dante Trudel's program Doggcrapp. DC training is a hypertrophy-oriented weightlifting approach that utilizes high intensity and low volume. Another benefit of rest-pause training is that you do a lot of work in a short time, as three sets to failure take only around 2 minutes.
How to do Rest-Pause Sets
Rest pause sets are three sets taken to failure with 15-30 seconds rest between sets. I am for 10 to 20 reps for the first set.
I don't recommend these for any exercises like squats, deadlifts and RDL's as form is likely to get worse as you fatigue. This risk of injury is too high when doing these exercises with rest-pause sets.
However, they work very well for pressing, back and arm exercises.
There have been studies that have shown that rest-pause training is effective for hypertrophy (1,2) and has worked for many people. Rest-pause training became popular through Dante Trudel's program Doggcrapp. DC training is a hypertrophy-oriented weightlifting approach that utilizes high intensity and low volume. Another benefit of rest-pause training is that you do a lot of work in a short time, as three sets to failure take only around 2 minutes.
How to do Rest-Pause Sets
Rest pause sets are three sets taken to failure with 15-30 seconds rest between sets. I am for 10 to 20 reps for the first set.
- 15 reps
- 20 seconds rest
- 9 reps
- 20 seconds rest
- 4 reps
I don't recommend these for any exercises like squats, deadlifts and RDL's as form is likely to get worse as you fatigue. This risk of injury is too high when doing these exercises with rest-pause sets.
However, they work very well for pressing, back and arm exercises.