"A rest/pause protocol involves taking your set to near-failure (usually 10-12 reps), resting for around 20-30 seconds, then pushing a little bit harder, tacking on several mini-sets of 3-5 reps until you get to around 30-40 reps total."
"In a 12-week study of recreationally trained men, rest/pause training increased the levels of growth hormone IGF-1 and other hormones linked to hypertrophy."
"Enaz prefers using machines for this, asking his clients to perform 12 reps at 80% of their one-rep max, rest for 20 seconds, then perform another five rounds of 3-5 reps."
The average American spends only 47 minutes in the gym, often due to time constraints. Many face crowded environments that hinder efficiency. Instead of changing gym times, maximizing the current workout time is crucial. Six training programs are suggested to enhance efficiency, including rest/pause training, which involves taking sets to near-failure, resting briefly, and then completing additional mini-sets. This method increases tension and metabolic stress, promoting muscle growth and hormonal responses linked to hypertrophy.
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