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.

Scientific Claim

In trained men performing bench press exercises, the 'zero point' method (50% 1RM with 1-second pause at eccentric-concentric transition) is associated with a higher total number of repetitions and greater time under tension compared to the traditional method (70% 1RM without pause), despite matching total training volume.

Original Statement

“The zero point method displayed a higher number of repetitions and time under tension than the traditional method, with no difference in the total training volume...”

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 RCT design supports quantitative comparison, but lack of blinding and small sample size prevent causal claims. 'Associated with' correctly reflects the observational nature of the comparison.

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

This study found that using a lighter weight with a short pause during bench press let trained men do more reps and keep their muscles under tension longer than using a heavier weight without pausing—even though they lifted the same total amount of weight overall.

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

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.

80%

When you pause at the bottom of the bench press, your shoulder muscles work harder and swell more than your chest or arms — meaning your body shifts the work to your shoulders.

78%

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.

78%

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

76%