Hit as many singles as possible with 15-20 second rest intervals until the timer dings. Use a lighter percentage if you’re pretty darn strong, and a higher percentage if you’re not quite advanced yet. Done.Ģ) Set a timer for 10 minutes, and load up 70-80% of your 1 rep max on your chosen lift. After performing those 2 warm-up sets, perform a set of 5-6 reps at the chosen weight, rest 15-20 seconds, get another 2-3 reps, rest 15-20 seconds, and get one more set of 1-2 reps. Work up to 2 sets of 5 at 75% of that weight with a minute rest time between those 2 sets.
Here are a few options you can apply to your own training when time is short:ġ) Take a weight you can perform for at most 5-6 reps (without having to grind). You still need a plan, and it needs to make sense in the scheme of your lifestyle. Okay, lets say you’re sold and you want to give rest-pause training a go. The major difference? The rest-pause group cut down on training time while achieving the same results. With load and volume equal, there was no significant difference in strength gains between the two groups. The rest-pause group performed as many reps as possible in the first set, then with 20 second rest intervals between each subsequent set they performed as many reps as possible in each sub-set until 18 reps were completed. Still not convinced? Yet another study published in the Journal of Strength and Conditioning Research in 2017 examined the difference between a rest-pause training protocol and a conventional rest period protocol.( 3) The conventional group performed 3 sets of 6 reps at 80% of their 1 rep max with 2-3 minutes rest in-between sets. The results? They concluded that while the high volume group was more effective as a strategy to improve strength, it was only marginally so in comparison to the moderate and low volume groups. To be clear, the low volume group performed only three 13-minute sessions per week over an 8 week period to achieve the same strength progress as the moderate and high volume groups.Īnother study published in the Journal of Strength and Conditioning Research in July of 2013 did a similar breakdown of collegiate athlete men and women with no resistance training experience.( 2) They examined a low volume group (1 set per exercise, 3 sets per muscle group), a moderate volume group (2 sets per exercise, 6 sets per muscle group), and a high volume group (3 sets per exercise, 9 sets per muscle group). Less gym time also means more recovery time, and your workout isn’t worth a thing if you don’t recover from it.Ī study published in August of 2018 by Brad Schoenfeld in Medicine & Science in Sports & Exercise evaluated the muscular adaptations in low (1 set), moderate (3 sets), and high volume (5 sets) weight lifting regiments across weight-training experienced men.( 1) What they found was that, although the high volume groups did gain more muscle, there was no significant difference in strength gains across the 3 groups. The result? More strength, more muscle, and improved cardiovascular capability without living in the gym. Rest-pause training is a density focused style of training that employs heavy loading (70-90% of your 1 rep max) with a short rest interval duration to create as much of a stimulus as possible in minimal time. That means heavy weight, with enough sets and reps to stimulate your nervous system to force such an adaptation.Įnter rest-pause training.
Strength is a skill, after all, so to get stronger you need to keep practicing the big compound lifts that recruit the most muscle fibers possible. Doesn’t matter why, all that matters is that you don’t have the time you need to be able to achieve your goal. You, like so many others who have begun their strength training journeys before you, are trying to get brutally strong.Īnd like so many of those who start or have been strength training for any amount of time, you have a problem: you’re busy.
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