Mixed
Rest-pause training elicits superior strength adaptations compared to traditional resistance training when total training volume is equalized.
If you want to maximize strength, use rest-pause sets. Perform your main lifts at 75% of your one-rep max, but instead of resting between sets, take short 10-20 second breaks within the set to complete your target reps. This method generates more strength than doing the same total number of reps with standard rest periods.
Our findings suggest that RP promotes slightly superior strength-related improvements compared to TRT, but hypertrophic adaptations are similar between conditions.
Why this rating
Randomized controlled trial with resistance-trained males, equalized volume, and clear statistical significance for strength.
Source
Rest-pause and drop-set training elicit similar strength and hypertrophy adaptations compared with traditional sets in resistance-trained males
Alysson Enes et al. · Applied Physiology Nutrition and Metabolism · 2021
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