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.

Scientific Claim

In resistance-trained males, rest-pause training for 8 weeks, with equalized total volume, leads to slightly greater improvements in barbell back squat 1RM compared to traditional resistance training, suggesting it may be a more effective method for maximizing strength gains in this population.

Original Statement

“Post hoc comparisons revealed that RP promoted higher 1RM than TRT (P = 0.001); no statistical differences in strength were observed between the other conditions.”

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

appropriately stated

Study Design Support

Design supports claim

Appropriate Language Strength

probability

Can suggest probability/likelihood

Assessment Explanation

Although the study is an RCT, the small sample size (n=28) and unknown blinding limit precision and introduce potential bias. The authors used 'promoted slightly superior'—a cautious phrasing consistent with probability verbs. Definitive language would overstate the conclusion.

More Accurate Statement

“In resistance-trained males, rest-pause training for 8 weeks, with equalized total volume, likely leads to slightly greater improvements in barbell back squat 1RM compared to traditional resistance training.”

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 with guys who already lift weights, those who did rest-pause training got stronger on the back squat than those who did regular training—even though they did the same total amount of work. So rest-pause might be a little better for getting stronger.

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

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.

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.

96%

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.

79%

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.

78%

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.

78%