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.

Scientific Claim

In trained men, the 'zero point' method allows for a 29% reduction in training load (from 70% to 50% 1RM) while maintaining total training volume and increasing time under tension and repetitions.

Original Statement

“The load used to perform the 'zero point' method was set at 50% of 1RM... For the traditional protocol, 70% of 1RM was used... The zero point method displayed a higher number of repetitions and time under tension... 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 quantitative comparison of load and volume is direct and objective. 'Allows for' is appropriately used as a descriptive association, not a causal claim.

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 lighter weights (50% instead of 70% of max) let guys do more reps and keep their muscles under tension longer, without doing less total work — exactly what the claim says.

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

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.

80%

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.

77%

Even though you do more reps and keep your muscles under tension longer with the pause method, your body doesn’t produce more lactic acid or muscle damage markers — meaning intensity matters more than total reps.

75%

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

73%

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.

70%