Rest pause sets are a training technique that involves taking short rest periods during a set of an exercise. This allows you to use heavier weights and complete more reps than you normally could in a straight set. Rest pause sets have become a popular training method among bodybuilders and strength athletes looking to build muscle and strength.
What are rest pause sets?
A rest pause set involves performing a set of an exercise until muscle fatigue prevents another repetition. At that point, you take a short 10-20 second rest before completing a few more reps. You repeat this rest-rep sequence 2-3 times within the same set before moving on to the next exercise.
For example, a rest pause set for barbell bench press might look like:
- Lift until muscle failure at 6 reps
- Rest 10-20 seconds
- Perform 2-3 more reps
- Rest 10-20 seconds
- Squeeze out another 2-3 reps
- Rest 10-20 seconds
- Finish with a final 1-2 reps
This allows you to accumulate more total repetitions with a heavier weight than you could using straight sets with no rest periods.
How do rest pause sets work?
Rest pause sets take advantage of the fact that muscle fatigue is often temporary. While you may struggle to lift a weight after 6 reps, a short 10-20 second break provides enough recovery to eke out a few more repetitions.
Additionally, rest pause sets help recruit a large number of muscle fibers. As some fibers fatigue during the set, fresh fibers are called upon to handle the load during the rest-rep sequences. This leads to great mechanical tension across more total muscle fibers, which is a key stimulus for growth.
Rest pause sets also increase the time under tension for a given exercise. More time under tension per set amps up muscle damage and metabolic stress, two other factors critical for building size and strength.
Benefits of rest pause sets
Here are some of the main upsides of incorporating rest pause sets into a training program:
Allows for heavier weights
The short rest periods enable you to use heavier weights than you could normally handle for straight sets. This greater load places more tension on the muscles to spur adaptations.
Increases time under tension
Rest pause sets prolong the time under tension for a given exercise versus standard sets. More time under tension enhances muscle growth and strength.
Boosts total volume
By accumulating more reps per set, rest pause sets increase the amount of volume you can complete in a training session. Volume is a key driver of muscle and strength gains.
Greater muscle fiber recruitment
Forcing fresh muscle fibers to work as fatigue sets in recruits a greater number of fibers. This expands the hypertrophy stimulus across more fibers.
Elevates metabolic stress
The constant rest-rep cycles create a potent metabolite buildup, which is linked to increases in muscle size and endurance.
How to perform rest pause sets
Here are some guidelines on how to incorporate rest pause sets into your workouts:
- Use them for multi-joint or large muscle group exercises like squats, rows, presses, etc. Avoid small isolation exercises.
- Perform them at the end of your exercise, when your muscles are already fatigued.
- Lift a weight that brings you close to failure in the 6-10 rep range.
- When you reach failure, take a 10-20 second break.
- Knock out another 2-3 reps.
- Take another short 10-20 second break.
- Repeat for 1-2 more mini-sets of 2-3 reps.
- Total reps for the entire set should be in the 10-20 range.
Rest pause sets are best done for just one exercise per major muscle group in a workout. Doing too many can overstress the central nervous system.
Rest pause set example routines
Here are some sample rest pause sets integrated into workout splits:
Push Workout
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Bench Press | 3 sets | 8, 8, 12+ rest pause |
| Overhead Press | 3 sets | 10, 10, 10 |
| Incline Dumbbell Press | 3 sets | 12, 12, 12 |
| Triceps Pushdowns | 3 sets | 15, 15, 15 |
Pull Workout
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Row | 3 sets | 8, 8, 12+ rest pause |
| Lat Pulldown | 3 sets | 10, 10, 10 |
| Seated Cable Row | 3 sets | 12, 12, 12 |
| Face Pulls | 3 sets | 15, 15, 15 |
Leg Workout
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Back Squat | 4 sets | 8, 8, 8, 12+ rest pause |
| Romanian Deadlift | 3 sets | 10, 10, 10 |
| Leg Press | 3 sets | 12, 12, 12 |
| Leg Curls | 3 sets | 15, 15, 15 |
Are rest pause sets effective?
Research generally supports the effectiveness of rest pause sets for building muscle and strength compared to traditional straight sets:
- A 2021 systematic review found that rest pause sets result in greater muscle thickness and strength gains than straight sets matched for volume. The metabolic stress may provide added hypertrophy benefits.
- A 2020 study had trained lifters perform rest pause and straight sets of the squat matched for volume. The rest pause group increased their 3RM squat by 15lb more than the straight set group after 9 weeks.
- A 2016 study found that rest pause sets boosted muscle activation and metabolism versus straight sets in the leg extension exercise.
- However, one 2018 study found similar hypertrophy gains from straight sets and rest pause sets of the bench press and lat pulldown when total volume was equated.
Overall, most research indicates that rest pause sets can provide a hypertrophy and strength boost compared to straight sets when volume is controlled for. The extremely high levels of muscle tension and metabolic stress are likely responsible.
However, some argue that the additional fatigue from rest pause sets may limit long-term progress versus straight sets. The jury is still out, but rest pause sets seem to be an effective periodic training tool.
Who should use rest pause sets?
Here are some general guidelines on who may benefit most from incorporating rest pause sets:
- Advanced lifters: The extreme demand of rest pause sets provides an intense new stimulus for advanced trainees looking to push past plateaus.
- Plateau busting: Rest pause sets can mix up programming and overload the muscles when straight sets are no longer providing results.
- Muscle building focus: The metabolic stress and time under tension make rest pause sets excellent for those looking to maximize hypertrophy.
- Use judiciously: Due to their demanding nature, rest pause sets are best used for brief 6-8 week periods followed by a deload. Avoid sustained use.
On the other hand, here are some instances where you may want to avoid rest pause sets:
- Beginners: The high fatigue may be excessive for beginners who recover slower and adapt quickly to basic progressive overload.
- Injury recovery: The heavy loads used are not ideal when coming back from an injury.
- Strength focus: Straight sets allow higher volumes and intensities optimal for pure strength gains.
Sample rest pause program
Here is a 4 week program that uses rest pause sets to spur new growth after a strength plateau:
Week 1
| Day 1: Chest & Triceps | Day 2: Back & Biceps | Day 3: Legs & Shoulders |
|---|---|---|
|
Bench Press 4 sets of 6-8 reps 1 set of RPS |
Weighted Pull Ups 4 sets of 6-8 reps 1 set of RPS |
Squats 4 sets of 6-8 reps 1 set of RPS |
|
Incline DB Press 3 sets of 8-10 reps |
Barbell Rows 3 sets of 8-10 reps |
Leg Press 3 sets of 10-12 reps |
|
Dips 3 sets to failure |
Preacher Curls 3 sets to failure |
Lateral Raises 3 sets to failure |
Week 2
| Day 1 | Day 2 | Day 3 |
|---|---|---|
|
Bench Press 3 sets of 3-5 reps |
Weighted Pull Ups 3 sets of 3-5 reps |
Squats 3 sets of 3-5 reps |
|
Close Grip Bench 3 sets of 6-8 reps |
Meadows Row 3 sets of 8-10 reps |
Romanian Deadlift 3 sets of 6-8 reps |
|
Skullcrushers 3 sets to failure |
Hammer Curls 3 sets to failure |
Leg Extensions 3 sets to failure |
Week 3
| Day 1 | Day 2 | Day 3 |
|---|---|---|
|
Incline Bench Press 4 sets of 6-8 reps |
Weighted Chin Ups 4 sets of 6-8 reps |
Trap Bar Deadlift 4 sets of 3-5 reps |
|
Flyes 3 sets of 10-12 reps |
Single Arm Rows 3 sets of 10-12 reps |
Leg Curls 3 sets of 12-15 reps |
|
Overhead Extensions 3 sets to failure |
Preacher Curls 3 sets to failure |
Face Pulls 3 sets to failure |
Week 4 (Deload)
| Day 1 | Day 2 | Day 3 |
|---|---|---|
|
Bench Press 3 sets of 5 reps |
Lat Pulldowns 3 sets of 8 reps |
Goblet Squats 3 sets of 8 reps |
|
Triceps Pushdowns 2 sets of 12 reps |
Seated Cable Rows 2 sets of 12 reps |
Leg Press 2 sets of 15 reps |
|
Push Ups 1 set to failure |
DB Curls 1 set to failure |
Calf Raises 1 set to failure |
Conclusion
Rest pause sets involve pausing briefly during a set to eke out additional reps and increase volume, tension, and metabolic stress. Research shows they can provide moderate hypertrophy and strength benefits versus straight sets when volume is equated.
Rest pause sets seem most useful for advanced lifters looking to push past plateaus. They provide an intense new stimulus. However, their demanding nature means they should be used judiciously for brief 6-8 week periods.
When programmed appropriately, rest pause sets offer an effective way to shock the muscles and take your gains to the next level.