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.

Scientific Claim

In trained men, the 'zero point' method does not result in greater acute muscle swelling in the pectoralis major or triceps brachii compared to the traditional method, despite higher time under tension and repetitions.

Original Statement

“There was no interaction for the PM clavicular and external portion... while a main effect of time was observed... For the triceps brachii lateral head... there was no interaction...”

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 design allows precise measurement of muscle thickness. The null finding for agonists is correctly reported without causal inference.

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 made guys do more reps and work longer, their chest and triceps didn't swell more than when they used the regular method — so the claim is right.

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

Whether you lift heavy without pausing or lift lighter with pauses, your chest muscles swell the same amount right after the workout.

86%

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.

83%

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.

81%

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.

80%

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.

79%