Rest-Pause Training

The rest-pause method is a method of structuring sets where normal interset rest periods are accompanied by preplanned rest within the training sets [84]. During rest-pause training, sets are segmented into smaller sets with short breaks in between, which are commonly performed in one of two ways. The first approach involves performing 4–6 sets of single repetitions using a load close to 1RM, while the second approach involves performing one set to failure interset rest (often 20 s), new set to failure interset rest, etc., until the preplanned number of repetitions are performed [84].

While reductions in load are necessary during drop-sets, the rationale behind rest-pause training is that the short breaks allow for maintenance of high loads, high concentric velocities, and high power outputs. Thus, rest-pause training conceivably could be a time-efficient strategy for stimulating both muscular strength and hypertrophy (especially the second approach). The acute training effects from rest-pause training have been investigated by Marshal et al., who instructed 14 resistance-trained men to perform 20 repetitions of the back squat using 80% of 1 RM, in three different conditions: (1) 5 × 4 repetitions with 3 min rest and a protocol duration of 780 s; (2) 5 × 4 repetitions with 20 s rest and a protocol duration of 140 s, and; 3) rest-pause: one set to failure with subsequent sets performed to failure with 20 s interset rest and a protocol duration of 103 s [85]. All groups demonstrated comparable decreases in rate of force development immediately after protocol completion with full recovery 5 min after protocol completion, despite a higher muscular activation during the rest-pause condition. The findings strengthen the theory that rest-pause training helps to maintain high concentric force throughout a series of repetitions.

In the only longitudinal study on the topic, Prestes et al. found similar strength gains from rest-pause training and traditional strength training with heavy loading and few repetitions [86]. In this study, 18 trained men performed a two-split training program (i.e. two weekly sessions targeting chest-, shoulder- and arm extensor muscles, and two weekly sessions targeting the leg-, back and arm flexor muscles), including both multi-joint and single-joint exercises. One group performed the exercises in a traditional manner (3 sets of 6 repetitions with 80% of 1 RM loading, with 2–3 min rest between sets) while the other group performed the exercises in a rest-pause manner (i.e. one set to failure with 80% of 1RM loading with a 20 s interset rest interval until a total of 18 repetitions was performed). Total mean time for completing a training session was 57 min for the traditional training group and 35 min for the rest-pause group. After six weeks, strength gains were similar between groups, but the rest-pause group achieved greater gains in hypertrophy in the thigh muscles (rest-pause: 11 ± 14% vs. traditional sets: 1 ± 7%). However, the authors noted that the traditional training group performed 6 repetitions, but training to muscular failure with 80% of 1RM loading would have corresponded to approximately 8–12 repetitions. Thus, the difference in hypertrophy may be due to the higher degree of effort expended in the rest-pause group.

The level of evidence for the rest-pause method remains equivocal, and more research is needed to draw firm conclusions as to its effects on muscular adaptations. Still, when time is a barrier to training, the rest-pause method appears to be an efficient method for improving both strength and especially hypertrophy. It should though be mentioned that the rest-pause method of training is very intense, and some training experience is probably required to train this way in a safe manner, especially when performing complex multi-joint, free-weight exercises.