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Rest pause Training – Feel the burn.
Discussion in 'Training' started by Zillagreybeard, Nov 23, 2020.You must be logged in to reply to this topic.
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Callum Baker replied 3 days, 4 hours ago
Zillagreybeard replied 3 days, 6 hours ago
Zillagreybeard replied 3 days, 7 hours ago
Rest-pause training may sound like one of those “fancy training tricks” that are overhyped, but it can be an effective training tool if used properly [1].
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With rest-pause training, you basically take your first set close to failure, rest for less than 20 seconds and then repeat the process 3-5 times without changing the load. This allows you to accumulate volume with a certain weight in a time-efficient manner, so it’s handy for when you’re short on time.
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For instance, if you are in a hurry and need to perform 3 sets of 10 reps with tricep pushdowns, you can set a volume goal of 30 reps and use rest-pause sets (see picture above) to quickly finish your workout. Recent research indicates rest-pause training is an effective strategy to use if you’re training for muscle growth [2].
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Since a breakdown in form (due to high muscular fatigue) is common when individuals do rest-pause training, it’s a good idea to use this training tool only with simple isolation lifts to minimize the risk of injury.
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References:
1. https://www.ncbi.nlm.nih.gov/pubmed/21940213
2. https://www.ncbi.nlm.nih.gov/pubmed/28617715