The rest break in bodybuilding for a better hypertrophy

Do you know the rest break in weight training ? This intensification technique is an excellent way of making your workouts more effective for gaining muscle. But be careful not to injure yourself if you include it in your training program, especially if you're a beginner!

What is the rest pause in bodybuilding?

The rest pause in bodybuilding is one of the many intensification techniques. Drop sets, supersets, partial reps or forced reps are other methods of unlocking progression.

Also known as partial recoveryThe purpose of the rest pause is to take a few seconds' rest when you reach failure. The aim is to perform a greater number of repetitions in the same set, without changing the workload.

Let's take the example of a series of squats at the gym. Let's imagine that you want to perform 16 repetitions using the rest pause technique. Generally, the weight used by athletes who apply this method is 80 % of the maximum load.

Start your squat set with 8 reps. Then take a recovery times rest for 10 seconds and perform 4 more reps. Rest again for 10 seconds to complete the last 4 reps of your set.

During recovery time, some athletes rest the bar on the rack, while others continue to lift it to keep their muscles under tension. In both cases, these few seconds of rest allow you to regenerate physically in order to perform more repetitions in the same set.

The benefits of this method

A study conducted in 2019 by a team of international researchers looked into the benefits of rest breaks for bodybuilding.

To understand the potential benefits of this method in terms ofmuscle hypertrophy and strength gains, the researchers compared it with a conventional 6-week training program.

Significant results in terms of muscle development were observed, mainly on exercises targeting the lower body. The use of the rest pause during workouts has also been shown to increase endurance.

On the other hand, the researchers noted no increase in strength compared to a traditional weight training program.

In short, the rest pause technique seems to be an excellent way of optimizing your muscular growth.

What are the disadvantages?

If this method has advantages for gaining muscle volume, it should be handled with caution.

Indeed, the rest pause causes more consequent muscular damage. It is also particularly trying for the nervous system and metabolism.

It is therefore not recommended to use this technique at every session in the gym. The accumulation of fatigue could lead to injury and slow your progress.

Finally, as already mentioned, the rest pause is not suitable if your main objective is to gain strength.

Who is the rest pause for?

On paper, the rest pause is aimed at all athletes who want to build muscle mass.

But in reality, this technique is rather reserved for advanced practitioners. It is not recommended for beginners.

Indeed, the rest pause implies perfect mastery of the movements of the various exercises, even when the muscles are exhausted. This is generally the moment when the execution technique is beginning to be neglected.

This control of gestures and postures is essential for building muscle effectively and avoiding injury. It is therefore preferable to have some experience before including this intensification technique in your weight gain program.

If you're just starting out and want to build muscle, don't hesitate to get help from an expert. sports coach who will be able to advise you.

What exercises are involved?

The rest pause can be applied on most of the strength exercisesThese are both upper body and leg workouts.

This is particularly the case for basic exercises such as the deadlift, squat or rowing.

For the bench press and military press, ask a partner for help. He or she can hold the barbell or dumbbells up while you recover.

This technique can also be used on multiple isolation exercises :

• Biceps curl;
• Triceps extensions at the high pulley;
• The leg extension for the quadriceps;
• Hip thrust for the glutes;
• Or the lateral lifts for the shoulders.

To conclude

The rest pause is an effective method to intensify your workouts and help your muscles grow. However, it does require a certain amount of experience in bodybuilding to avoid injury. If you're just starting out, you should concentrate on mastering the techniques involved, and apply a "no-nonsense" approach. progressive overload.