Even though both methods make your triceps swell the same amount, the pause method causes more 'haze' on the ultrasound image of your triceps muscle — suggesting different internal changes.

Scientific Claim

In trained men, the 'zero point' method is associated with a greater acute increase in echo intensity in the lateral head of the triceps brachii compared to the traditional method, despite no difference in muscle thickness.

Original Statement

“For the triceps, the Ω2 values were 0.21 (large) and 0.42 (large) for the traditional and 'zero point' RE sessions, respectively.”

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 effect size difference is reported objectively. No causal claim is made, and the finding is appropriately framed as an association.

Evidence from Studies

Supporting (0)

No supporting evidence found

Contradicting (1)

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

Randomized Controlled Trial

Human

2023 Dec 22

The study found that using the 'zero point' method didn’t make the triceps muscle show more signs of stress (echo intensity) than the regular method — even though it made the shoulder muscles work harder.

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 both methods make your triceps the same size after a workout, the pause method makes the ultrasound image look more 'fuzzy' — meaning something inside the muscle changed differently.

97%

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.

81%

Both the pause-and-lift method and the normal heavy-lift method cause the same amount of muscle puffiness right after a workout in trained guys — neither one makes the muscles look or feel more swollen than the other.

77%

When trained guys use the 'zero point' bench press technique, their shoulder muscles swell more right after the workout than when they use the normal method — but their chest and arm muscles swell the same either way.

74%

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.

70%