Rest-Pause Yields 36% Greater Gains in Thigh Size in 6-Week Study With Trained Subjects - Awesome!? Well...
|Yet another study, where reading only the abstract - let alone the conclusion - may be utterly misleading. Always ask for effect sizes and absolute changes.|
In that, Prestes et al. started with the "initial hypothesis [...] that RT with the rest-pause method would increase muscle mass and strength to a greater extent versus traditional multiple-set training, with no differences between protocols in altering body composition.
|Figure 1: Overview of the exercises. Overall the subjects performed four weekly sessions. Routine A was performed 2 days per week (Monday and Wednesday) and routine B was performed 2 days per week (Tuesday and Thursday).|
|Figure 1: Neither of the two protocols yielded significant changes in body composition (lean or fat mass); this is not surprising in the absence of diet and in view of the fact that the subjects were trained, already (Prestes 2017).|
- rest-pause group: an initial set with 80% of 1-RM was performed until failure with subsequent sets performed with a 20 sec inter-set rest interval until a total of 18 repetitions were completed; 2-3 min of rest between exercises.
- traditional multi-set group: exercises were performed for three sets of 6 repetitions with 80% of 1-RM; 2-3 min of rest between sets and exercises.
|Just in case you haven't seen it, yet: Another very recent study shows that cluster-training, which differs from rest-pause because it prescribes when you stop your set (here: 3x2 reps vs. rest-pause e.g. 3 reps, 2 reps 1 rep) builds power and explosiveness, but no extra size (learn more in the SuppVersity Faceboook News)|
|Figure 3: Relative changes (%) in muscle circumference with the two training protocols; all calculated effect sizes are "trivial", again; p < 0.05 for the inter-group difference in the increase in thigh muscle thickness (Prestes 2017).|
- Marshall, Paul WM, et al. "Acute neuromuscular and fatigue responses to the rest-pause method." Journal of Science and Medicine in Sport 15.2 (2012): 153-158.
- Prestes J., et al. "Strength and muscular adaptations following 6 weeks of rest pause versus traditional multiple-sets resistance training in trained subjects". Journal of Strength and Conditioning Research. Published Ahead of Print DOI: 10.1519/JSC.0000000000001923.