A pause rest set is a type of strength training technique that involves taking short breaks between sets and exercises. The main goal of pause rest sets is to allow enough recovery time so you can complete all your sets with good form and maximal effort. This approach contrasts with traditional rest periods where you would rest 1-3 minutes between sets.
How do pause rest sets work?
With pause rest sets, you take shorter rest breaks of 30-90 seconds between sets. The exact length depends on the exercise, load, and your recovery ability. The shorter rest periods create more cumulative fatigue, forcing your muscles to work harder. This increased time under tension and metabolic stress triggers gains in muscle size and strength.
Here is a typical pause rest set protocol:
| Set 1 | Perform exercise until failure |
|---|---|
| Rest | 30-90 seconds |
| Set 2 | Perform exercise until failure |
| Rest | 30-90 seconds |
| Set 3 | Perform exercise until failure |
You would repeat this for all exercises in your workout. The short rest forces you to lift in a pre-fatigued state. Over time, this trains your muscles and nervous system to operate under fatigue.
Benefits of pause rest sets
Here are some benefits of using pause rest sets:
Increased hypertrophy
The short rest periods create metabolic stress and hypoxia which are key drivers of muscle growth. Lactic acid buildup triggers the release of growth factors like IGF-1.
Improved muscular endurance
Having to lift while pre-fatigued enhances your muscles’ endurance capabilities. Over time, you can do more reps with moderate loads before reaching failure.
Greater muscle activation
Without full recovery between sets, you have to recruit more motor units and muscle fibers to lift a given weight. This leads to greater strength adaptations long-term.
Elevated anabolic hormones
The challenging nature of pause rest sets increases the acute release of anabolic hormones like testosterone and growth hormone.
Time efficient
You can complete an intense workout in less time versus traditional long rest periods. This makes it convenient for those short on time.
Ideal exercises for pause rest sets
While you can use pause rest sets for any exercise, they seem particularly effective for the following muscle groups:
Legs
Exercises like squats, leg presses, and lunges. The large muscle mass can handle the metabolic stress.
Back
Exercises like pull-ups, barbell rows, and lat pulldowns. Great for increasing pull-up strength.
Chest
Multi-joint presses like bench press, incline press, dips. Helps break through strength plateaus.
Shoulders
Overhead press, lateral raises, front raises. Builds muscle endurance for shoulder stability.
Arms
Curls, tricep extensions, hammer curls. Adds size to stubborn smaller muscle groups.
Sample pause rest set workouts
Here are two sample pause rest set routines:
Workout 1
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Squat | 3 | 10-12 |
| Rest 30-60 sec | ||
| Leg Press | 3 | 10-12 |
| Rest 30-60 sec | ||
| Lying Leg Curls | 3 | 12-15 |
Workout 2
| Exercise | Sets | Reps |
|---|---|---|
| Bench Press | 3 | 6-8 |
| Rest 45-90 sec | ||
| Overhead Press | 3 | 6-8 |
| Rest 45-90 sec | ||
| Lat Pulldowns | 3 | 10-12 |
Designing an effective pause rest set program
Here are some tips for getting the most out of pause rest sets:
Use multi-joint exercises early in your workout when fresh
Exercises like squats, presses, rows, and pull-ups respond best to shorter rest. Do isolation moves later in the workout.
Keep the rest periods consistent
Don’t extend the rest times or you’ll diminish the effect. Time your sets with a stopwatch for consistency.
Optimal load is 6-12 reps to failure
Loads in this range maximize muscle breakdown and metabolic stress. Go heavier if you can’t reach failure within 12 reps.
Increase weight only when you surpass the rep target
If you don’t get all the prescribed reps, keep the weight the same until you can complete all reps.
Use pause rest sets sparingly
1-2 times per week is sufficient as it’s very taxing. Avoid overtraining.
Safety considerations
While highly effective, pause rest sets do carry some risks including:
Injury risk when fatigued
Technical form often deteriorates as you fatigue, increasing injury likelihood. Use conservative loads and stop when form breaks down.
Easy to overdo volume
The shorter rest tempts you to do more sets. But recovery ability doesn’t change – so risk of overtraining exists.
Not for beginners
Novices lack the work capacity to handle minimal rest. Get a base first before trying pause rest sets.
May aggravate some injuries
The constant load may irritate pain-sensitive conditions like tendinitis. Modify approach if any pain.
Conclusion
Pause rest sets involve taking shorter 30-90 second rests between sets to increase fatigue and metabolic stress. When programmed appropriately, this technique can boost muscle size and strength by enhancing mechanical tension, metabolic stress, and hormonal responses. Just be mindful that the constant load and fatigue magnifies injury risks. Start conservatively and adjust variables like load, volume, and rest times as you gauge your body’s response. For most exercises, aim for 3 sets of 6-12 reps with 30-90 sec rest.