NO TIME To Workout? Use REST-PAUSE TRAINING | Fitness Tips

Описание: Working out on a time crunch? In part 2/3, I’ll share how rest-pause training can speed up your workouts and still see similar strength gains.

ℹ️ The rest-pause method is a training technique that involves taking short breaks during sets to allow for higher loads, higher concentric velocities, and higher power outputs. This can be done by performing 4–6 sets of single repetitions or by performing one set to failure with subsequent sets performed to failure with short inter-set rest of about 20 seconds.

🔑  The study below looking to research done on 14 resistance-trained men had participants perform 20 repetitions of back squats with 80% of their 1RM in three different conditions:

➡️ 5 sets of 4 repetitions with 3 minutes rest in between,

➡️ 5 sets of 4 repetitions with only 20 seconds rest in between,

➡️ and rest-pause training, in which the participants completed one set to failure followed by subsequent sets to failure with only 20 seconds of rest in between.

The rest-pause method resulted in higher muscular activation, and those participants had full recovery in 5 minutes after the training protocol was completed.

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📘 Reference

Iversen, V. M., Norum, M., Schoenfeld, B. J., & Fimland, M. S. (2021). No time to lift? Designing time-efficient training programs for strength and hypertrophy: a narrative review. Sports Medicine, 51(10), 2079-2095.

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