- Joined
- Nov 19, 2016
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- 1,072
I was talking to a dude at the gym... not a competitor but he is advanced as far as hypertrophy goes. Ultimately we were discussing the merits of the DC style rest pause style of training. And the question came up as to what science (or anecdotal evidence) is out there to support rest pause over straight sets if you consider the following scenario. These are actual numbers from this guy I was talking to.
Week 1 he did DC style rest pause sets on the incline Smith taking all sets to failure:
275x 13
rest 20 seconds (5 deep breaths)
275x 6
rest 20 seconds (5 deep breaths)
275x 3
Done.
So he ultimately did 275x22 reps in just under 2 minutes
XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX
The next week he did Straight Sets all taken to failure
275x 13
rest 2 minutes
275x 9
rest 2 minutes
275 x 7
Done.
In this scenario he complete 275 x 29 reps (7 more than rest pause style) but he did it over 5 minutes rather than 2 minutes
XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX
I am not trying to overanalyze things but I would like to have some fodder for discussion because at face value it would appear the second scenario would be more conducive to hypertrophy given the increase in volume. That said, I know at least anecdotally, some of the biggest guys in the sport prefer scenario 1. Thoughts?
Week 1 he did DC style rest pause sets on the incline Smith taking all sets to failure:
275x 13
rest 20 seconds (5 deep breaths)
275x 6
rest 20 seconds (5 deep breaths)
275x 3
Done.
So he ultimately did 275x22 reps in just under 2 minutes
XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX
The next week he did Straight Sets all taken to failure
275x 13
rest 2 minutes
275x 9
rest 2 minutes
275 x 7
Done.
In this scenario he complete 275 x 29 reps (7 more than rest pause style) but he did it over 5 minutes rather than 2 minutes
XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX
I am not trying to overanalyze things but I would like to have some fodder for discussion because at face value it would appear the second scenario would be more conducive to hypertrophy given the increase in volume. That said, I know at least anecdotally, some of the biggest guys in the sport prefer scenario 1. Thoughts?