Both the pause method and the heavy-lift method cause the same amount of muscle cell leakage into the blood after a workout — meaning neither one causes more muscle damage than the other.

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Pro

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Against

Evidence from Studies

Supporting (1)

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Community contributions welcome

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

Randomized Controlled Trial

Human

2023 Dec 22

Both ways of doing bench presses caused the same amount of muscle damage, as shown by similar levels of a protein (myoglobin) in the blood after exercise.

Contradicting (0)

0

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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

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.

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