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Rest Pause
Volume gainLevel : Year 12
Endurance / Hypertrophy / Strength / Power
Endurance
2/5
Hypertrophy
5/5
Strength
4/5
Power
3/5
Parameters
- Sets
- 3-4 clusters
- Reps
- jusqu'à l'échec par mini-série
- Intensity
- 80% 1RM
- Rest
- 20s entre mini-séries, 3min entre clusters
Principle
Divide a long set into multiple mini-sets separated by short 20-second pauses. The goal is to maintain maximum intensity through brief pauses that allow high force retention and working with heavy loads.
Benefits
- 36% faster sessions
- Superior hypertrophy (+11% muscle gains)
- Similar strength gains to traditional training
Practical Example
Squat at 80% 1RM → set to muscle failure → 20s pause → to failure → 20s pause → to failure → 3min rest.
Safety Tips
Very intense technique, requires good experience and safe practice. Always have a spotter present. Avoid if technique is not mastered.
