The pause method doesn’t make your muscles more sore the next day or two after your workout than the normal heavy-lift method.

Scientific Claim

In trained men, the 'zero point' method does not result in greater delayed-onset muscle soreness than the traditional method, as measured by pressure algometry over 72 hours post-exercise.

Original Statement

“There was no interaction for the deltoid muscle, PM clavicular and external portions, and triceps brachii lateral head algometry... The 24 h, 48 h, and 72 h moments were significantly lower when compared to the pre-exercise moment.”

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 repeated measures design supports comparison of pain thresholds. The null finding is appropriately 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

The study found that using a lighter weight with more reps (zero point method) didn’t make muscles more sore afterward than using heavier weights, even though people did more total work.

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

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.

88%

Both workout methods make your muscles equally sore the next day — neither one leaves you feeling more achy than the other.

80%

When trained guys lift lighter weights but pause briefly at the bottom of each bench press, they can do more reps and keep their muscles under tension longer than when lifting heavier weights without pausing — even though the total weight lifted stays the same.

76%

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.

75%

You can lift almost a third less weight using the pause method, but still do the same total amount of work — and even do more reps and keep your muscles under tension longer.

73%