Adding a one-second pause at the bottom of each bench press doesn’t make your muscles more damaged or sore the next day than lifting heavy without pausing.

Scientific Claim

In trained men, the 'zero point' method does not lead to greater muscle damage or soreness than traditional training, despite the inclusion of a 1-second isometric pause at the end of the eccentric phase.

Original Statement

“The 'zero point' method... would hypothetically minimize the contribution of elastic structures... However, our results showed... no difference... for myoglobin, algometry, and echo intensity...”

From study:Acute Effect of the “Zero Point” Method on Muscle Thickness and Muscle Damage in Trained Men

Evidence Quality Assessment

Claim Status

appropriately stated

Study Design Support

Design supports claim

Appropriate Language Strength

association

Can only show association/correlation

Assessment Explanation

The study tested a mechanistic hypothesis and found no evidence to support it. The claim is appropriately framed as an association based on measured outcomes.

Evidence from Studies

Supporting (1)

Acute Effect of the “Zero Point” Method on Muscle Thickness and Muscle Damage in Trained Men

Randomized Controlled Trial

Human

2023 Dec 22

Even though the zero point method makes you do more reps with a pause, it didn’t make muscles more sore or damaged than regular training—so the pause is safe and doesn’t hurt more.

Contradicting (0)

No contradicting evidence found

Source Study

Acute Effect of the “Zero Point” Method on Muscle Thickness and Muscle Damage in Trained Men

Score: 46

DOI: 10.3390/sports12010006

Similar Assertions

The pause method doesn’t make your muscles more sore the next day or two after your workout than the normal heavy-lift method.

88%

Even though the pause method makes you do more reps and keeps your muscles under tension longer, it doesn’t make your chest or arm muscles puff up more than the normal heavy-lift method.

80%

When trained guys lift lighter weights but pause briefly at the bottom of each bench press, they can do more reps and keep their muscles under tension longer than when lifting heavier weights without pausing — even though the total weight lifted stays the same.

78%

You can lift almost a third less weight using the pause method, but still do the same total amount of work — and even do more reps and keep your muscles under tension longer.

77%

Even though you do more reps and keep your muscles under tension longer with the pause method, your body doesn’t produce more lactic acid or muscle damage markers — meaning intensity matters more than total reps.

75%