Rest-Pause Training: The Best Way to Gain Muscle Quickly?

If you’re anything like me, the search for a training method that maximises gym time while still providing serious muscle gains is an ongoing quest. One day, I stumbled upon rest-pause training—and believe me when I say it changed the game for me.

Now, I’ll be honest. This method isn’t a walk in the park (gains come in the form of volume or intensity, you can’t serve two masters), but the results are nothing short of spectacular. In this article, I’ll walk you through exactly how rest-pause training works and why it’s hands-down one of the best ways to gain muscle efficiently. I wish I’d found it during my decades long muscle and strength building mistakes phase.

What is Rest-Pause Training?

At its core, rest-pause training is a high-intensity method where you break up your sets with short rest intervals to push your muscles beyond their usual point of failure. You’re effectively taking a brief pause during a set, only to jump back in and squeeze out more reps. Imagine doing a set of 12 reps, pausing for 10 seconds, and then continuing with another few reps until failure.

In a typical workout, once you hit muscle failure, you stop. With rest-pause, you’re barely letting your muscles recover before you hit them again. This added volume and intensity stimulate more muscle growth.

I’d been stuck in a plateau for weeks, and no matter how much I varied my workout routine, nothing seemed to break through. I was also looking to increase volume and find more efficiency in my workouts. Then I found rest-pause training…..

Muscle Building Fundamentals (A Reminder)

Before diving further into rest-pause training, let’s recap the basics of muscle building. These fundamentals are what ensure that any training method, including rest-pause, leads to muscle hypertrophy:

• Progressive Overload: Gradually increasing the weight, frequency, or reps over time to continue challenging the muscles.
• Specificity: Tailoring workouts to your specific goals—whether that’s strength, hypertrophy, or endurance.
• Recovery: Giving your muscles time to repair between workouts.
• Variation: Changing up your exercises, reps, and sets to prevent plateaus.
• Intensity: Ensuring that your workouts challenge your muscles.
• Volume: The total workload in a session (sets x reps), which contributes to overall muscle growth.
• Consistency: Training regularly over a long period for lasting results.
• Mind-Muscle Connection: Focusing on the specific muscles being worked, improving the efficiency of each rep.

Rest-pause training ticks many of these boxes, especially in terms of intensity, volume, and progressive overload. It’s a technique that ensures you’re continually challenging your muscles beyond their comfort zone.

The Science Behind Rest-Pause Training

Several studies have supported the effectiveness of rest-pause training. Research published in the Journal of Strength and Conditioning Research found that rest-pause training produces superior strength and muscle hypertrophy compared to traditional sets. This is largely due to the increased mechanical tension and metabolic stress that comes from pushing the muscle to its limits repeatedly in one set.

Another study noted that rest-pause training increases levels of insulin-like growth factor-1 (IGF-1) and other anabolic myokines, both of which are crucial for muscle growth. In fact, participants in rest-pause studies reported not just strength gains, but significant improvements in muscle size, thanks to the extended time under tension (TUT) during workouts.

As Dr. Brad Schoenfeld puts it, “The more time your muscles spend under tension, the more hypertrophy you’ll experience.” This is precisely what rest-pause training accomplishes—maximising your muscle time under tension without the need for extra-long workouts.

How Rest-Pause Training Works (Step-by-Step Breakdown)

So, how exactly do you implement rest-pause training into your routine? It’s straightforward, but brutal:

1. Initial Set to Failure
   Start by choosing a weight that you can lift for around 8–12 reps. Perform the set until failure—meaning you can’t complete another rep with proper form.
2. Short Rest Interval
   Once you hit failure, pause for 10–20 seconds. This short break allows your muscles to recover just enough for you to push out more reps. Think of it as a micro-rest.
3. Additional Reps to Failure
   After your brief pause, jump back in and perform as many more reps as possible. Repeat this cycle until you can no longer complete even a single rep.
4. Repeat as Needed
   You can continue this pattern for 2–3 mini-sets, depending on how fatigued your muscles are. By the end, your muscles should feel completely drained—like you’ve squeezed every last drop of energy out of them.

This method is incredibly effective but not for the faint-hearted. Every time I finish a rest-pause set, I question my sanity.

In a rest-pause protocol, subjects performed one set to failure with 80% of their 1RM, followed by 20-second rest intervals, and achieved better muscle thickness increases compared to traditional training methods

Key Benefits of Rest-Pause Training

There’s a reason rest-pause training has gained a cult following among bodybuilders and strength athletes. Here are the top benefits:

• Enhanced Muscle Hypertrophy
  Rest-pause allows for more muscle fiber recruitment, leading to greater gains in muscle size.
• Increased Strength
  Pushing muscles beyond failure builds resilience and strength faster than traditional training.
• Efficient Workouts
  You can pack a high volume of work into a shorter timeframe—ideal for people with limited gym time.
• Overcoming Plateaus
  The intensity of rest-pause training can help you break through strength and growth plateaus that might otherwise take weeks to overcome.
• Mental Toughness
  Rest-pause training pushes your mental limits, teaching you how to push through discomfort and fatigue—a crucial trait for long-term muscle growth.

For me, the biggest selling point is efficiency. I can achieve the same (or better) results with half the time in the gym. This has been a game-changer, especially when balancing a busy life with training.

Rest-pause training has been found to offer faster hypertrophy results with less overall training time compared to traditional methods, making it a time-efficient approach to muscle growth.”
Source: Dr. Muscle

When Should You Use Rest-Pause Training?

Rest-pause training isn’t something you should throw into every workout. Instead, it’s best suited for the following scenarios:

• Intermediate to Advanced Lifters
  If you’ve already built a solid foundation of strength, rest-pause training will help take your workouts to the next level.
• Breaking Plateaus
  If you’re stuck in a rut with your gains, introducing rest-pause training can provide the shock your muscles need to start growing again.
• Limited Time
  If you’re strapped for time but still want an effective workout, rest-pause allows you to condense a full session into 30–40 minutes while maintaining high intensity.

Personally, I use rest-pause training to finish off a workout, especially on days when I want to push harder but don’t have the time for extra sets.

How I Integrate Rest-Pause Training Into My routine

Wondering how to incorporate rest-pause training into your current routine? Here’s a sample workout that mixes traditional compound lifts with rest-pause for isolation exercises:

Workout A (Push and Abs)

• Incline Dumbbell Press: 3 sets of 8–12 reps (standard)
• Barbell Shoulder Press: 3 sets of 8–10 reps (standard)
• Weighted Dips: 3 sets of 6–8 reps (standard)
• Rest-Pause: Dumbbell Flies: 12 reps, then 3 sets of 5–10 reps (10 seconds rest)
• Rest-Pause: Lateral Raises: 12 reps, then 3 sets of 5–10 reps (10 seconds rest)
• Abs: 3 sets of 20 leg raises and ab wheel rollouts

Workout B (Pull and Legs)

• Weighted Pull-Ups: 3 sets of 6–8 reps (standard)
• Trap Bar Deadlift: 3 sets of 5–7 reps (standard)
• Cable Rows: 3 sets of 8–10 reps (standard)
• Leg Press: 3 sets of 10–12 reps (standard)
• Rest-Pause: EZ Barbell Curls: 12 reps, then 3 sets of 5–10 reps (10 seconds rest)
• Rest-Pause: Dumbbell Lunges: 12 reps, then 3 sets of 5–10 reps (10 seconds rest)

Safety Tip: I recommend using rest-pause training mainly for isolation exercises. The intensity of the method makes compound movements riskier due to fatigue-related form breakdowns.

Why You Shouldn’t Bench Press, Squat, and Is Deadlift Overrated?Check out my article on why I don’t barbell bench press, if you’re curious.

If you’re more into calisthenics (bodyweight exercises) than weights, you can read the article for tips.

Rest-Pause Training Progression Tips

Just like with traditional weight training, progression is key to long-term success. Here’s how to progressively overload in rest-pause training:

1. Increase Weight Once you’re consistently hitting the top end of your rep range (e.g., 12 reps), increase the weight by 5–10%.
2. Add Reps If increasing the weight isn’t an option, aim to squeeze out extra reps in your rest-pause sets.
3. Track Your Progress Keep a workout log to track how many mini-sets you’re completing and the weight you’re lifting. This will help you see tangible improvements over time.
4. Go slow and controlled you don’t need to go super slow (although that can work), but a good rule of thumb is 2 seconds up and 2 seconds down. remember, muscles know effort and not weight.

Common Mistakes and How to Avoid Them

Rest-pause training is intense, and it’s easy to make mistakes. Here are a few common pitfalls:

• Using Too Much Weight
  It’s tempting to load up the bar, but rest-pause training works best when you choose a moderate weight (around 75–80% of your 1RM).
• Skipping Recovery
  Rest-pause is tough on your body, so recovery is critical. Ensure you’re getting enough sleep and spacing out workouts to allow for muscle repair.
• Not Sticking to Short Rest Intervals
  Those 10–20 second rest breaks are crucial. Any longer, and you’ll lose the intensity that makes rest-pause training so effective.

Mental Toughness and Recovery in Rest-Pause Training

One thing that often gets overlooked in discussions about rest-pause training is the mental toughness it requires. When you’re pushing through fatigue and discomfort, it’s easy to give up. But pushing past that point is where the magic happens.

For me, it’s like running a mental marathon. By the end of a rest-pause set, I’m not just physically exhausted but mentally drained too. And that’s a good thing—it means I’ve pushed my limits and forced growth.

The Importance of Recovery in Rest-Pause Training

Rest-pause training is highly effective, but it’s also highly demanding. Recovery is key to making sure you don’t burn out or overtrain.

Here’s how to optimise your recovery after rest-pause training:

• Nutrition: Consume a high-protein meal post-workout to support muscle repair and growth. Look for meals rich in lean protein like chicken, fish, or plant-based options like lentils and quinoa.
• Sleep: Aim for 7–9 hours of sleep per night to help your body repair itself. Rest is where the magic happens, so prioritise quality sleep.
• Active Recovery: Incorporate light stretching, foam rolling, or a low-impact activity like walking or swimming on rest days to promote blood flow and aid recovery.

Key Takeaways

• Rest-pause training is a powerful method for maximising muscle hypertrophy and strength gains in a time-efficient way.
• It involves short rest intervals between mini-sets to push muscles beyond failure.
• The technique is ideal for experienced lifters looking to break through plateaus or for those with limited time for workouts.
• Always use proper form and take adequate rest days to recover from the intense strain rest-pause training puts on your body.

Frequently Asked Questions (FAQ)

Q: Is rest-pause training safe for beginners?
A: Rest-pause training is generally more suitable for intermediate to advanced lifters. Beginners should focus on mastering proper form and building a solid strength foundation before introducing such high-intensity techniques.

Q: How often should I do rest-pause training?
A: Rest-pause training can be highly taxing on the body, so it’s best to incorporate it 1–2 times a week per muscle group, depending on your overall training volume and recovery capacity.

Q: Can I use rest-pause training for all exercises?
A: While you can technically use rest-pause training for any exercise, it’s safer and more effective when applied to isolation movements. Compound exercises can become risky as form deteriorates with fatigue.

Q: How long should rest intervals be?
A: Rest intervals during rest-pause training should be between 10–20 seconds. This short recovery time allows for partial recovery while maintaining intensity.

Conclusion

In the world of muscle building, time is often seen as a limitation. But with rest-pause training, you can maximise every minute in the gym, pushing your muscles to their absolute limits. It’s not the easiest method, but if you’re willing to put in the work, the results will speak for themselves. no amount of gym supplements or new fad routine will make up for hard work and consistency.

Remember, muscle growth doesn’t happen by accident—it requires consistent effort, smart training, and a willingness to push past your comfort zone. And that’s exactly what rest-pause training offers.

So, the next time you hit the gym, why not give it a try? You’ll find that a few extra minutes of hard work can go a long way in unlocking your muscle-building potential.

As always, I’d love to hear your thoughts or answer any questions you might have about this technique. Drop me a message and I’m happy to help.

Chat soon,

Matt