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J Strength Cond Res. 2017 Apr 4. doi: 10.1519/JSC.0000000000001923. [Epub ahead of print]

Strength And Muscular Adaptations Following 6 Weeks Of Rest-Pause Versus Traditional Multiple-Sets Resistance Training In Trained Subjects.

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1Graduate Program on Physical Education, Catholic University of Brasilia (UCB), Brasilia, Brazil.2Health and Human Performance Department, Rocky Mountain College, Billings, MT, USA.3Laboratory of Exercise Physiology, Faculty Estacio of Vitoria, ES, Brazil.


The purpose of the present study was to compare the longitudinal effects of six weeks of rest-pause versus traditional multiple-set RT on muscle strength, hypertrophy, localized muscular endurance, and body composition in trained subjects. Eighteen trained subjects (mean ± SD; age = 30.2 ± 6.6 years; weight = 74.8 ± 17.2 kg; height = 171.4 ± 10.3 cm) were randomly assigned to either a traditional multiple-set group (n = 9; 7 males and 2 females; 3 sets of 6 repetitions with 80% of 1-RM and 2 min rest intervals between sets) or a rest-pause group (n = 9; 7 males and 2 females). The results showed no significant differences (p > 0.05) between groups in 1RM strength (rest-pause: 16 ± 11% for BP, 25 ± 17% for LP, and 16 ± 10% for BC versus traditional multiple-set: 10 ± 21% for BP, 30 ± 20% for LP and 21 ± 20% for BC). In localized muscular endurance, the rest-pause group displayed significantly greater (p < 0.05) repetitions, only for the LP exercise (rest pause: 27 ± 8% versus traditional multiple set: 8 ± 2%). In muscle hypertrophy, the rest-pause group displayed significantly greater (p < 0.05) thickness, only for the thigh (rest-pause: 11 ± 14% versus traditional multiple-set: 1 ± 7%). In conclusion, resistance training performed with the rest-pause method resulted in similar gains in muscle strength as traditional multiple-set training. However, the rest-pause method resulted in greater gains in localized muscular endurance and hypertrophy for the thigh musculature.

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