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I came across a new study that proves rest-pause training is more effective than straight sets for increasing motor unit recruitment.
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Acute neuromuscular and fatigue responses to the rest-pause method.
Journal of Science and Medicine in Sport. 2011 Sep 20.
Marshall PW, Robbins DA, Wrightson AW, Siegler JC.
Source
School of Biomedical and Health Science, University of Western Sydney, Australia.
Abstract
Objectives. To compare muscle recruitment, maximal force, and rate of force development changes following different resistance exercise protocols with a constant volume-load. Design. Within-subjects randomized crossover trial.
Methods. Fourteen (n=14) resistance trained male participants completed three different resistance exercise protocols involving 20 squat repetitions, prescribed at 80% of 1-repetition-maximum. Protocol A consisted of 5 sets of 4 repetitions with 3min inter-set rest intervals, protocol B was 5 sets of 4 repetitions with 20s inter-set rest intervals, and the rest-pause method was an initial set to failure with subsequent sets performed with a 20s inter-set rest interval. Maximal squat isometric force output and rate of force development (RFD) were measured before, immediately upon completion (IP), and 5min (5P) following each protocol. Muscle activity from 6 different thigh and hip muscles was measured with surface electromyography (EMG) at each time point, and during every squat repetition.
Results. Participants completed the rest-pause method in 2.1±0.4 sets, with a total protocol duration of 103s compared to 140s and 780s for protocols B and A, respectively. All protocols elicited similar decreases (p<0.05) in maximal force and RFD at IP, with full recovery at 5P. Increased motor unit recruitment was observed during the rest-pause method compared to both protocols A and B for all muscles measured (p<0.05).
Conclusions. As a result of the increased EMG during exercise and no greater post-exercise fatigue, it was concluded that the rest-pause method may be an efficacious training method for resistance-trained individuals.
Check it out
Acute neuromuscular and fatigue responses to the rest-pause method.
Journal of Science and Medicine in Sport. 2011 Sep 20.
Marshall PW, Robbins DA, Wrightson AW, Siegler JC.
Source
School of Biomedical and Health Science, University of Western Sydney, Australia.
Abstract
Objectives. To compare muscle recruitment, maximal force, and rate of force development changes following different resistance exercise protocols with a constant volume-load. Design. Within-subjects randomized crossover trial.
Methods. Fourteen (n=14) resistance trained male participants completed three different resistance exercise protocols involving 20 squat repetitions, prescribed at 80% of 1-repetition-maximum. Protocol A consisted of 5 sets of 4 repetitions with 3min inter-set rest intervals, protocol B was 5 sets of 4 repetitions with 20s inter-set rest intervals, and the rest-pause method was an initial set to failure with subsequent sets performed with a 20s inter-set rest interval. Maximal squat isometric force output and rate of force development (RFD) were measured before, immediately upon completion (IP), and 5min (5P) following each protocol. Muscle activity from 6 different thigh and hip muscles was measured with surface electromyography (EMG) at each time point, and during every squat repetition.
Results. Participants completed the rest-pause method in 2.1±0.4 sets, with a total protocol duration of 103s compared to 140s and 780s for protocols B and A, respectively. All protocols elicited similar decreases (p<0.05) in maximal force and RFD at IP, with full recovery at 5P. Increased motor unit recruitment was observed during the rest-pause method compared to both protocols A and B for all muscles measured (p<0.05).
Conclusions. As a result of the increased EMG during exercise and no greater post-exercise fatigue, it was concluded that the rest-pause method may be an efficacious training method for resistance-trained individuals.
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