Strength and Muscular Adaptations After 6 Weeks of Rest-Pause vs. Traditional Multiple-Sets Resistance Training in Trained Subjects

Abstract

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.

Comparison of the Relationship between Lying and Standing Ultrasonography Measures of Muscle Morphology with Isometric and Dynamic Force Production Capabilities

“…Lying ultrasonography measures began with the application of a water-soluble transmission gel to the measurement site and a 16 Hz probe oriented in the short-axis, perpendicular to the VL muscle, while not depressing the skin [ 19 ]. Lying cross-sectional area (LCSA) was obtained using a panoramic image sweep in the transverse plane perpendicular to the muscle [ 9 ].…”

Complexity: A Novel Load Progression Strategy in Strength Training

“…The most common forms of increased training density are the reduction of rest intervals between sets and exercises (de Souza et al, 2010) and the application of advanced training techniques (e.g., drop-sets, rest-pause, circuit; La Scala Teixeira, 2016), since volume and intensity are unchanged. This strategy of load progression is generally used in training with goals related to muscular hypertrophy (de Souza et al, 2010; Prestes et al, 2017), metabolic adjustments (Paoli et al, 2012) and cardiorespiratory fitness, especially in situations in which lack of time is a limitation for the practice of physical exercise.…”

Acute Effects of the New Method Sarcoplasma Stimulating Training Versus Traditional Resistance Training on Total Training Volume, Lactate and Muscle Thickness

“…Resistance training (RT) is a popular exercise modality, and has been shown to increase strength (Prestes et al, 2015), muscle power (Hanson et al, 2009), functional capacity, muscle endurance, cardiovascular fitness, quality of life, and muscle hypertrophy (American College of Sports Medicine, 2009). The principle of diminishing returns applies to RT, in that trained subjects have difficulty in achieving continued results following years of training (Prestes et al, 2017). Thus, the manipulation of training variables through advanced resistance training methods is widely recommended to break through plateaus (Deschenes and Kraemer, 2002).…”

“…Moreover, trained subjects displayed higher energy expenditure and oxygen consumption for up to 22 h following the rest-pause method in the leg press, bench press, and lat pull-down compared with traditional RT (Paoli et al, 2012). Thus, the use of advanced RT methods such as rest-pause is an interesting strategy for trained subjects, which may also promote chronic adaptations (Prestes et al, 2017).…”

“…Another SST variation consists of using 70–80% of one-repetition maximum load to failure accompanied by programmed variable rest intervals between sets without reducing the load, somewhat similar to the rest-pause method, except for the variable rest interval, as follows: 45, 30, 15, 5, 5, 15, 30, and 45 s, totalizing eight sets. Considering the dearth of scientific data about the types of SST, some comparisons with similar training approaches will be necessary to improve the theoretical basis of its application (Prestes et al, 2017). During SST sessions training duration can widely vary due to metabolic stress (short rest intervals), while the main idea is to maintain the muscle as much as possible under tension, even with a reduced training duration (Prestes et al, 2016).…”