Make use of the Rest-Pause Way Of More Gains a lot sooner


Rest Pause Set Example Less Junk Volume, More Gains!

Video taken from the channel: Redgrave Strength


Rest-Pause Sets

Video taken from the channel: Jim Stoppani, PhD


Resting Between REPS: Good? (Rest-Pause and Cluster Sets)

Video taken from the channel: PictureFit


How to Use Rest-Pause Training to Gain Muscle Faster

Video taken from the channel: Mike Matthews


Accumulation Methods Rest pause

Video taken from the channel: THIBARMY


Rest-Pause for Strength Method Explained | Advanced Training Techniques

Video taken from the channel: Fitness Culture



Video taken from the channel: Enkiri Elite Fitness

REST-PAUSE: WORK, REST, RINSE AND REPEAT. The rest-pause method focuses on performing more reps and getting more work done in less time. It assures the weight, rep range and rest period are optimized so you get stronger in less time. Basically, the rest-pause method is three sets in one, with mini-breaks in between.

The rest-pause method focuses on performing more reps and getting more work done in less time. It assures the weight, rep range and rest period are optimized so you get stronger in less time. Basically, the rest-pause method is three sets in one, with mini-breaks in between. Here’s what a rest-pause set looks lik. With more work completed in a shorter amount of time, rest-pause training allows you to increase your strength and muscle size quickly.

You’re training your muscles to failure by pushing. While the rest-pause method of training is a great way to increase the intensity of your training sessions. It can also help reduce the time spent in the gym. It should be noted that this training can be too intense and should be used in moderation. If you are a beginner to resistance training I would not recommend this method of training.

Rest-pause sets are performed by simply going to muscular failure for a given number of repetitions, resting for 10-15 seconds, then lifting the same weight to failure once more, resting for another 10-15 seconds, and repeating the cycle for the desired number of sets. Rest-Pause Training Methods Instructions. Although, this method can be extremely fatiguing, you will benefit greatly by getting more work done in less time, break through stubborn plateaus and gain more size when used correctly.

Resource. 7 reps, rest 30 seconds. 6 reps, rest 30 seconds. 6 reps, rest 30 seconds. 5 reps, rest 30 seconds.

4 reps, rest 30 seconds. 3 reps, stop. How to progress: aim for more reps with the same load in the same number of sets next time, or increase the load by 5% and aim to complete the same number of reps. Rest-pause training is a technique that can intensify your regular training session.

It increases workout density and lets you get more done in a shorter time period. There is a lot more stress placed on your body when you use this training method which means that you should use it wisely. It can deliver great results when used in moderation. Do it for two to three weeks and then wait four to six weeks before implementing it again.

Perform at least two warm-up sets before the first work set. Set 1:As many reps as possible (AMRAP) at 85 percent of your 1RM, rest 20 to 30 seconds; 85 percent AMRAP, rest 20 to 30 seconds; 85 percent AMRAP. Rest-pause style singles also allow you to use a fairly high overall volume much higher than you would normally use when training with near maximal loads.

By using a higher volume, the muscles are under a long TUL (Time Under Load), and when combined with a caloric surplus diet, this leads to increased muscle growth.”.

List of related literature:

The rest-pause method involves completing a single repetition at near maximal weight (1RM), resting for 1 to 2 minutes, completing a second repetition, resting again, and so on until the muscle is fatigued and cannot perform one additional repetition.

“Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform” by Jerrold S. Greenberg, George B. Dintiman, Barbee Myers Oakes
from Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform
by Jerrold S. Greenberg, George B. Dintiman, Barbee Myers Oakes
Human Kinetics, 2004

Combining Decline and Pause Sets by using the Monster Set drastically decreases

“Body by God: The Owner's Manual for Maximized Living” by Ben Lerner
from Body by God: The Owner’s Manual for Maximized Living
by Ben Lerner
Thomas Nelson, 2007

This method allows the use of near maximum weights because of the pause between reps.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

However, the pauses must not be too short, as it is thus not possible to maintain the exercise intensity within the primary area of tolerance training, and the training effect in the last exercise periods will be too low.

“Handball Sports Medicine: Basic Science, Injury Management and Return to Sport” by Lior Laver, Philippe Landreau, Romain Seil, Nebojsa Popovic
from Handball Sports Medicine: Basic Science, Injury Management and Return to Sport
by Lior Laver, Philippe Landreau, et. al.
Springer Berlin Heidelberg, 2018

For example, you might want to improve hip mobility to be able to do a deep squat, have the upper-body strength to complete 20 pushups in a row, or improve your aerobic conditioning in order to reduce the amount of time it takes to get your breath back after a really hard exercise interval.

“Smarter Workouts: The Science of Exercise Made Simple” by Pete McCall
from Smarter Workouts: The Science of Exercise Made Simple
by Pete McCall
Human Kinetics, Incorporated, 2018

When targeting high-intensity interval endurance, the coach should use shorter rest intervals (work/rest = 1:3-1:5).

“Periodization: Theory and Methodology of Training” by Tudor Bompa, G. Gregory Haff
from Periodization: Theory and Methodology of Training
by Tudor Bompa, G. Gregory Haff
Human Kinetics, Incorporated, 2018

If you’re implementing the pause rep technique, you have to go lighter than you normally would.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

If you reduce rest periods for the next session using the same training zone, then the resistance should stay the same, and you should evaluate the session to see if you performed the planned number of repetitions.

“Optimizing Strength Training: Designing Nonlinear Periodization Workouts” by William J. Kraemer, Steven J. Fleck
from Optimizing Strength Training: Designing Nonlinear Periodization Workouts
by William J. Kraemer, Steven J. Fleck
Human Kinetics, 2007

Reducing the rest interval is the most direct of the three methods because swimmers are training toward the ultimate goal of maintaining their desired pace with no rest between segments.

“Swimming Fastest” by Ernest W. Maglischo
from Swimming Fastest
by Ernest W. Maglischo
Human Kinetics, 2003

This will still give you 20 seconds of rest and transition time until you start the next exercise within the circuit.

“Your Body Is Your Barbell: Lose Weight and Get into the Best Shape of Your Life in just 6 Weeks Using Nothing but Your own Bodyweight” by BJ Gaddour
from Your Body Is Your Barbell: Lose Weight and Get into the Best Shape of Your Life in just 6 Weeks Using Nothing but Your own Bodyweight
by BJ Gaddour
Rodale Books, 2014

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

View all posts


Your email address will not be published. Required fields are marked *

  • Lifting since 1985, I can say that rest-pause is highly effective. I rest just enough for the lactic acid pain to go away, so I can get more reps. The presence of lactic acid is not proof positive that the muscle is too fatigued to do any more work.

  • I would like to suggest a video on how to developer your upper body as a teen, I believe it would be more than helpful to all of us out here.

  • Gotta thank my patrons again for your generous contributions. They make videos like these happen. You guys are the shake to my protein <3

  • This can also be used for added reps on a bodyweight exercise. If you want to do 40 pushups without stop (full ROM), do five with a 20 sec rest….then do another five….20 sec rest….and so on until you hit 40, or whatever the goal number is.

    It will be brutal. So brutal that you will reduce the number as you get closer to the goal (3 instead of 5).

    You can increase rep sets next workout.

    Really ambitious people may even have to do SINGLES (on a BW exercise!) as they reach and surpass their limits.

  • Great Content Ideas! But I wouldn’t be surprised if your numbers re Cluster Set adaptation are completely off. As a matter of fact clustering in the way you’ve described is best when acquiring preexisting strength that you haven’t figured out how to tap into yet. Too actually build strength you’d want to employee a calculus of 90%Max90% +2 singles or 90%Max80%+2 doubles.

  • It’s here! And I wish I could give the video a Cluster of Thumbs Up. Great job tackling the topic PicFit. You pointed out that this isn’t an area that is heavily researched, but you still found interesting and useful scientific data to elaborate on the topic and make a practical recommendation.

    Again, for myself, I have been doing Cluster Sets forever without even knowing it, since I need a 30 to 45 second rest between reps for heavy Squats and Deadlifts. I can appreciate that it’s equivalent for strength gains, but somewhat less effective for hypertrophy, maybe as a result of reduced mechanical tension overall. [Edited: Woops. Got that backwards. Rewatched the video and understand now that the studies show Hypertrophy gains are equivalent across Traditional, Rest Pause and Cluster Sets, but Strength favor Traditional Sets especially in Isolation exercises. I have to admit, I can’t fathom the mechanistic reason behind this finding. Intensity is the prime driver in Strength gains and Cluster and Rest Pauses allow for higher Intensity. Hmm…]

    Finally, I really like the way you broke down the data into horizontal bar graphs and flow charts when illustrating the concepts of and Cluster Sets. As I said before, you have a talent for taking rather oblique concepts and repackaging them into easily digested and understood formats.

    Oh and the opening animation was hilarious. Squatting guy thinks “Need rest…” His body shivers like a bowl of jelly, but he then thinks “But need booty gainz.” And he struggles to probably try for another Rep. I know that feeling.

    I’m very happy to be a proud Patron and really appreciate how much effort you put into exploring the suggestions I and my fellow Patrons wind up selecting in the polls.

    Have a great weekend! You have earned a good rest and not just a Pause Rest. ; )

  • Excellent explanation my man!
    Cluster Training can also be used for sets of 2 or 3 reps, isnt it?
    For example, 75% of One Rep Max for sets of 3 with… 30 seconds rest in between each set… Doing as many sets of 3 as possible while keeping the rest between each set at 30 seconds. As soon as we cannot reach 3 reps, we stop. For example, last wednesday I did 3,3,3,3,3,3,2 (20 reps total). So my goal is to hit 8 sets of 3 reps (24 reps total) before I add 5lbs and start all over.
    This is what “Cluster Training” is also called, right? Or what specific name would you give it? ����

  • Sounds interesting. I usually do 5×5 or 10×10 at least 3x per week. Compound lifts and accessories. Dumbbell flies, dumbbell ohp. Chinups

  • I really like your videos, they provide so many valuable informations explained in a friendly and easy to understood way!:D I have a question, could you make a video about a circuit training? I think it is a very good topic as many people are starting from it, it is also overall very popular training system and I’m sure there are some intresting points you could bring about it!:) Keep on bringing those videos! They are great:D Good luck!

  • I do this with my main lifts when im going heavy, that 15 second or so is enough to give you a second wind and squeeze out the extra reps you want. I also do cheat reps on my last set where i cheat the concentric portion of the movement and slow the eccentric as much as i can manage as a finisher. Its never done me wrong

  • Hey Alec, I’m not sure if you’ve discussed this before, but what are your thoughts on westside or the conjugate method for raw lifters? Thanks,


  • True restpause is the same weight 3 times. Dante say 15 breathes in between. Shooting for half the reps in general, between each.

  • But isn’t there only 2 choices?
    More volume = less intensity or
    More Intensity = less volume
    What rest time is needed for more intensity?

  • can u pls explain why some smaller calisthenics people can do a more muscle up then for instance a big bodybuilder… doesn’t big muscle help contribute doing a better execution of an exercise?

  • This 1 set, he didn’t mention, is only AFTER doing 1-3 warm up sets with 8-12 reps per set. If you don’t warm up you’ll get an injury.

  • What do you think about using extremly heavy weight on a Dip isometrically at the bottom part of the movement to build massive tendon strength and size? Or in general using isometrics and loading certain angles supramaximally

  • I always need 3 minutes atleast of rest or else I can’t do the same amount of reps, so I lower the weight like every set. Is this wrong?

  • little confused, after doing a set of Rest-Pause am I done with that particular exercise completely at that point or should I do multiple sets per exercise?

  • Hey Jake, thanks for all of the great videos. Think you could make one on leg drive during bench? I never fully understood the why and how.

  • Iam underweight but I have belly fat,when I wear my dress my body look like normal but my stomach pulls the buttons out pls tell me the solution

  • I used to work 2 jobs and then go to the gym afterwards: 2am-2pm. After such a long day, I just want to go in the gym, do what I need to do, then go home and rest. So with that said, my rest was basically just me changing weights or catching my breath. Even now, that’s pretty much my routine and I believe is the backbone of my results.

  • Great episode. How many sets are recommended?
    GOMAD is working for a skinny guy like i was.
    I was consuming about 2 liters of whole milk everyday when doing SSLP.
    First time in my life the scale went passed 80 kg. (From 76kg)

  • Thank you very much for the video Mr Mike. Rest pause is a way to get more volume with less weight. It makes sense if we calculate the total volume and it also prevents injury risk. It definitely is a great way to increase muscle mass but imo it is not the best possible way to gain strength at the fastest rate possible. Thanks in advance for your help!!

  • I like Jeff Cavalier’s (AthleanX) XXX set. You take your 4-6 rep max and put 30 seconds on the clock but only do 3 reps and rest the remainder of the your 30sec, then repeat until you can only get 1 rep. After failing rest 90 seconds then repeat the set again.

  • Does the research say that cluster sets and traditional sets are almost the same when it comes to the same total volume or is there still no big difference when the volume is higher on your cluster sets than traditional sets? Because when ‘clustering’ you can go for higher volume in a shorter period of time. Higher volume is more gains and clusters are just a tool to get higher volume easier, so that should mean more gains. Am I right? @picturefit

  • Im doing something like this right now, have been for about a week but I have a rep goal system. Go to positive failure, if I hit the rep goal stop, if not do some rest pause…strength is already going up even after losing 20lbs

  • Once a month I do a death by deadlift with a partner. 150kg on the bar I do 1 rep, then my partners does 1 rep. Then 2 reps, 3 reps, 4 reps all the way to 12 reps one after the other. You only get a rest whilst your partner is doing their set. It takes about 8 or 10 mins and you are fried by the end.

  • What i didn’t get theoretically is the following: Do the “mini sets” count as regular sets, or do you count the whole 12+5+5+3 as one set and then do it multiple times with 3-4 min pause between them? Can anyone help me understand?

  • Hey picture fit the give away is over.Who is the winner.I have also logged in.My name is Venu gopala.I have done all the 46 entries. THX

  • Hey Alec, just curious have you ever tried out gymnastic rings? Wouldnlove to know what you thought if youhave tried… some of those guys look like they have such good definition in all those cool connective muscles and tissue and whatever.. cheers dude! Looking forward to this one!!

  • Jake is quickly becoming my fav fitness YouTuber because he doesn’t spend 90% of the video bragging about how great his lifestyle is, and justifying it by claiming it’s “sick content”. Straight forward info that I can apply. love it ����

  • What’s the ideal rest between sets in a classic 5×5 setup? I’ve tried Googling it but ended up with nothing but inconclusive answers (and many, maaany gymbro pissing contests!).

  • Hey Enkiri,
    I know nothing can beat hard work in the gym and a good diet….However do you recommend any supplements? do you take any yourself thanks bud!

    MACA root creatine betaalanine citruline protein powder?

  • But when you do 20 reps, then the burn goes away m directly. Even after only one second. But this burning is important for 20 reps, right?

  • What about research on doing exercises in circuits instead of resting?

    Example, do an arm exercise for a set number or reps, then work your abs; then repeat.
    The net result is you effectively let one worked muscle rest while still exercising, keeping your heart rate elevated, and potentially getting in more volume of exercise in a given span.
    I have not heard of any research on this method. It might be effective highly effective and let strength training double as extra cardio; or it might wear out the subject, making it hard to exert and keep proper form.

  • Hey, thanks for the video:) I usually work out with the rest pauses and it’s pretty helpful. But I’ve got a question Does it work the same way for body weight training? (My case) Thanks 😉

  • This is going to sound very nitpicky, but I’m telling you this so that you can develop absolute perfection of your skills: The “p” in “rest pause” is trimmed too much at the bottom.

  • This is what we mostly do in CrossFit when we do some metcons…like «Grace» or «Isabel» its good to break 30 clean and jerks or snatches then to go all 30 unbroken…just an example…

  • all good bro, but there are different type of cluster sets it can also be done with high reps for example you take your 12 rep max and do only 6 reps rest 15 to 20 seconds and do 6 reps again repeat until its getting hard to get the 6 th rep. the one rep clusters that you mentioned is generally performed by olampic lifters, the way i mentioned is generally for hypertroply, you can do 2 rep, 3 rep, 4, clusters based on your goal..

  • so the purpose of rest pause is to reduce the time right?
    will I get bigger bis with rest pause?
    Can I do it for standing dumbell curl?
    Im curently doing 5 sets of 10, rest 45 secs each

  • Those 1RM percentages seem low to me. The way I’ve calculated it, at least for my own workouts, regular 8 rep sets are done with 80% of 1RM. 70% of 1RM is for 12 rep sets.

  • I am training from about 4 months. Recently I switched to a new program and I was doing it for about 3 weeks and now they are a lot of factors that are slowing my recovery. So I was thinking if I should take a week off or train light. Before I took 4 days of rest and saw a performance boost. So is supercompensation possible?

  • Make a video how to get pass a plateau. I used to bench 225 incline for 5 reps easily. Now every time I bench 225 it just seems like it’s getting harder and heavier and can hardly do 3. I work out chest 2x a week. Plzzzzz help!

  • I’ll typically take a few seconds (3-4) between reps on heavy things when they really start getting hard. I imagine just that little bit might not be too big a difference?

  • I’ll only rest between the last couple reps of my last sets of overhead press. Just a 5 to 10 second pause but without putting the weight down (I have no squat/weight rack). Helps a little for that last push.

  • The visuals are lovely as always. As a non native english speaker, Im very thankful because not only im able to understand better but also I get to learn new words.

  • Dude I haven’t seen one your videos in a minute and I thought you were trolling imitating someone with that hairstyle and didn’t realize it until about 1:30 in lol

  • I think it depends on the individual. When I look at myself, when I lift a very heavy weight like 50kg on dumbell bench press, the first rep is always the hardest but once it goes up I can rep out 6-8 reps.
    If I was to go up a weight (I would die) the whole process of getting it up would just deplete my energy

  • After doing 1 complete set of this at 85 percent of 1 rep max, what percentage of 1 rep max would you be lifting during sets 2,3,4?

  • Love your nutrition videos. Could you do one about veganism? Nutrition teacher started teaching us about it and wanted to know your thoughts and what studies you find

  • Coach Alec. I know you have mentioned you aren’t very meticulous with your eating but would you say that you typically are in a caloric maintenance?!


  • Could u make a video “why in calisthenics most of athletes don’t rest between Sets, but just at the end of a cycle even if they are training strength? ” thank you and
    Compliments for the great job u do! ��

  • Been dabbling in Dogg Crapp since 2003 and always found great results with very minimal time commitment (for general bodybuilding purposes)

  • Please help!
    I need a new workout plan for gaining muscle. I’ve been doing this for about 5 months now and i think its time to find a new plan! Can someone please message me a link or just a text of a good workoutplan for gaing building muscle?
    Squat 3×5
    Benchpress 3×5
    Pendlay Rows 3×5
    Reverseflyes 3×5
    Calf raises 2×10/Dumbell skullchruser 2×10
    Workout B

    Front squat 3×5
    Overhead press 3×5
    Romanian deadlift 3×8
    Pull-ups 3×5
    Situps 2×15/bicepcurls 2×10 superset

  • Wouldn’t do more than one set. After one set you have already triggered protein synthesis. Very few natural lifters can handle more than 1 set without interfering with recovery and taxing the immune and nervous systems. Great video on rest pause though!

  • Thanks for watching! I’ve got more videos and free resources below so check them out!

    Recommended Playlist On Building Muscle

    Recommended Playlist On Gaining Strength

    Recommended Playlist On Losing Fat

    Recommended Playlist For Building A Bigger Squat

    Also, if you’d like to learn more, definitely consider subscribing and check out more free resources at the links below!

    Check out my website for more content:

    Follow me on Instagram for more fitness-related posts:

    For more free resources check out my YouTube channel as well!

  • Oh my God, the guy at 3:37 is ridiculous!!!! Terrible form ��
    I’ve tried doing these and it totally works! I noticed a difference in my DB rows, leg extensions with weight, and BD press. Little by little I’m getting stronger with this trick ��