Rest-pause training

Rest-pause training divides a set into mini-sets separated by brief rests.^{1International Sports Sciences Association, Bodybuilding: The Complete Guide to Unlocking Muscle Hypertrophy, 1st ed., p. 216.} Helms and colleagues describe lifting to failure, resting about 20 to 30 seconds and repeating until a target rep total is reached; unlike a drop set, the load stays the same.^{2Helms et al., The Muscle & Strength Pyramid: Training, 2nd ed., p. 182.} Their example uses a 15-rep target at 100 lb: 9 reps, 30 seconds’ rest, 5 reps, another 30 seconds, then 1 rep.^{3Helms et al., The Muscle & Strength Pyramid: Training, 2nd ed., p. 183.}

ISSA describes a hypertrophy version using a six-to-ten-rep weight, lifted to failure, followed by 15 seconds’ rest.^{1International Sports Sciences Association, Bodybuilding: The Complete Guide to Unlocking Muscle Hypertrophy, 1st ed., p. 216.} The next mini-set will probably yield two to three reps, and the client repeats once or twice more.^{1International Sports Sciences Association, Bodybuilding: The Complete Guide to Unlocking Muscle Hypertrophy, 1st ed., p. 216.} For strength, ISSA typically uses six to eight singles at 85% to 95% of one rep max, with 15 to 30 seconds between singles; it attributes these adaptations more to the nervous system than muscle growth.^{1International Sports Sciences Association, Bodybuilding: The Complete Guide to Unlocking Muscle Hypertrophy, 1st ed., p. 216.}

In practice

• Rest-pause can save time: a planned 3x8 at 225 lb becomes a target of 24 reps at that weight, completed faster.^{3Helms et al., The Muscle & Strength Pyramid: Training, 2nd ed., p. 183.}
• Track total reps at a given load, or volume load, because counting sets per muscle no longer works with rest-pause.^{3Helms et al., The Muscle & Strength Pyramid: Training, 2nd ed., p. 183.}
• Taking a compound lift to failure means practicing while fatigued, which risks ingraining poor technique and may raise injury risk.^{3Helms et al., The Muscle & Strength Pyramid: Training, 2nd ed., p. 183.}
• ISSA describes the method as very taxing on the central nervous system and advises against using it every workout, for multiple sets of one exercise or on highly technical movements.^{1International Sports Sciences Association, Bodybuilding: The Complete Guide to Unlocking Muscle Hypertrophy, 1st ed., p. 216.}