Doing short bursts of heavy lifts with brief rests in between can make you stronger in squats a little more than doing regular sets, if you're already trained and doing the same total amount of work.

Scientific Claim

Rest-pause resistance training leads to greater improvements in barbell back squat one-repetition maximum (1RM) strength compared to traditional resistance training in resistance-trained males after 8 weeks of training with equalized volume, suggesting a possible small advantage for strength gains.

Original Statement

“Post hoc comparisons revealed that RP promoted higher 1RM than TRT (P = 0.001); Our findings suggest that RP promotes slightly superior strength-related improvements compared with TRT”

From study:Rest-pause and drop-set training elicit similar strength and hypertrophy adaptations compared to traditional sets in resistance-trained males.

Evidence Quality Assessment

Claim Status

overstated

Study Design Support

Design supports claim

Appropriate Language Strength

probability

Can suggest probability/likelihood

Assessment Explanation

Although randomization supports causal inference, lack of blinding details introduces potential bias; 'promotes slightly superior' overstates confidence. Probabilistic language is more accurate.

More Accurate Statement

“Rest-pause resistance training is likely associated with slightly greater improvements in barbell back squat one-repetition maximum (1RM) strength compared to traditional resistance training in resistance-trained males after 8 weeks of training with equalized volume.”

Evidence from Studies

Supporting (1)

Rest-pause and drop-set training elicit similar strength and hypertrophy adaptations compared to traditional sets in resistance-trained males.

Randomized Controlled Trial

Human

2021 Nov

In a study where guys did the same amount of squatting work, those who took short breaks between reps (rest-pause) got stronger than those who did it the usual way, showing a small but real benefit.

Contradicting (0)

No contradicting evidence found

Source Study

Rest-pause and drop-set training elicit similar strength and hypertrophy adaptations compared to traditional sets in resistance-trained males.

Score: 54

DOI: 10.1139/apnm-2021-0278

Similar Assertions

For guys who already lift weights, doing short bursts of heavy lifts with brief rests in between can help them lift a little more weight after 8 weeks than doing regular sets, even if they do the same total amount of work.

96%

If you're already experienced with weightlifting, doing rest-pause sets (short breaks between reps) for 8 weeks might help you lift a little more weight in squats than doing regular sets, but not better than drop sets.

94%

The strength gains from this study are about what you’d expect from regular weight training—whether you rest a little or a lot—so rest time doesn’t seem to change how much stronger you get.

77%

If you're already trained, doing light weights with short or long breaks between sets gives you about the same strength boost in your chest and legs after 8 weeks.

77%

Rest-pause training might help you lift a little heavier than regular training, but the difference is small, and we can’t be sure it matters much in real life because the study had few participants.

77%