Rest-Pause
An intensity technique using brief rest periods to extend a set beyond failure.
Updated
Rest-pause training involves performing a set to failure, resting 10-20 seconds, then continuing for more reps. This can be repeated multiple times. The brief rest allows partial recovery of the phosphocreatine system while maintaining metabolic stress. Rest-pause is highly effective for hypertrophy and can also build mental toughness.
Examples
- Set to failure, rest 15s, continue to failure again
- DC (Doggcrapp) training style rest-pause
- Myo-reps: activation set + mini-sets
Related Terms
Compound exercises
Put this into practice with exercises from the library.
Side Jackknife
Strength · Bodyweight
Side Standing Long Jump
Plyometrics · None
Side To Side Chins
Strength · Other
Side to Side Box Shuffle
Plyometrics · Other
Single-Arm Linear Jammer
Strength · Barbell
Single-Arm Push-Up
Strength · Bodyweight
Single-Leg High Box Squat
Strength · Other
Single-Leg Hop Progression
Plyometrics · Other
Common questions
What is Rest-Pause?
An intensity technique using brief rest periods to extend a set beyond failure. Rest-pause training involves performing a set to failure, resting 10-20 seconds, then continuing for more reps.
What exercises train the Rest-Pause?
Good options include Side Jackknife, Side Standing Long Jump, Side To Side Chins, Side to Side Box Shuffle, Single-Arm Linear Jammer. Each links to a step-by-step guide with demonstration images.
What are examples of Rest-Pause?
Set to failure, rest 15s, continue to failure again; DC (Doggcrapp) training style rest-pause; Myo-reps: activation set + mini-sets.
Put it into practice
12-Week Muscle Building · £29
A 12-week, four-day hypertrophy plan in three phases, with a modest calorie surplus