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

Scientific Claim

In trained men, the 'zero point' method results in similar acute muscle swelling in the pectoralis major sternal and clavicular portions as the traditional method, despite differences in load and repetition structure.

Original Statement

“There was no interaction for the PM clavicular and external portion... while a main effect of time was observed... For the PM external portion... differences in the means after... were above the TME...”

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 data show no interaction effect for pectoralis thickness, and the claim correctly reflects this null finding without overinterpretation.

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 one method used lighter weights and more reps, both methods made the chest muscles swell about the same amount after exercise — so the 'zero point' method works just as well for this effect.

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

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.

86%

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.

74%

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.

73%

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

72%

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.

72%