[{"data":1,"prerenderedAt":717},["ShallowReactive",2],{"lexique-en-rest-pause":3,"lexique-all-en":363,"lexique-trans-en-rest-pause":716},{"id":4,"title":5,"body":6,"description":353,"extension":354,"lang":355,"letter":356,"meta":357,"navigation":358,"path":359,"ref":12,"seo":360,"stem":361,"__hash__":362},"lexique/lexique/en/rest-pause.md","Rest-Pause",{"type":7,"value":8,"toc":341},"minimark",[9,13,18,30,33,36,39,44,104,107,109,113,148,150,154,225,227,231,263,265,269,301,303,307,324,326,330],[10,11,5],"h1",{"id":12},"rest-pause",[14,15,17],"h4",{"id":16},"definition","Definition",[19,20,21,25,26,29],"p",{},[22,23,24],"strong",{},"Rest-pause"," is an intensification method that consists of ",[22,27,28],{},"doing a set to (or near) failure, taking a very short rest (10-20 sec), then continuing more reps with the same load",". The cycle can be repeated 2-3 times.",[31,32],"blockquote",{},[19,34,35],{},"💡 Rest-pause = doing more reps at heavy load in less time. Highly effective method for hypertrophy and time efficiency.",[37,38],"hr",{},[40,41,43],"h3",{"id":42},"how-rest-pause-works","How rest-pause works",[45,46,47,60],"table",{},[48,49,50],"thead",{},[51,52,53,57],"tr",{},[54,55,56],"th",{},"Step",[54,58,59],{},"What happens",[61,62,63,72,80,88,96],"tbody",{},[51,64,65,69],{},[66,67,68],"td",{},"1. Initial set",[66,70,71],{},"Push to failure or close (RIR 0-1)",[51,73,74,77],{},[66,75,76],{},"2. Mini-rest",[66,78,79],{},"10-20 seconds, breathe, refocus",[51,81,82,85],{},[66,83,84],{},"3. Mini-set 1",[66,86,87],{},"Continue with same load until failure (typically 3-5 extra reps)",[51,89,90,93],{},[66,91,92],{},"4. Mini-rest",[66,94,95],{},"10-20 seconds again",[51,97,98,101],{},[66,99,100],{},"5. Mini-set 2",[66,102,103],{},"Continue with same load until failure (1-3 extra reps)",[19,105,106],{},"Result: a single set with the volume of 2-3 normal sets, in much less time.",[37,108],{},[40,110,112],{"id":111},"benefits-of-rest-pause","Benefits of rest-pause",[114,115,116,124,130,136,142],"ul",{},[117,118,119,120,123],"li",{},"✅ ",[22,121,122],{},"Time efficiency",": 1 rest-pause set = 2-3 normal sets",[117,125,119,126,129],{},[22,127,128],{},"Heavy load preserved",": same load throughout (vs dropset)",[117,131,119,132,135],{},[22,133,134],{},"Maximum recruitment",": forces use of fatigued fibers",[117,137,119,138,141],{},[22,139,140],{},"Strong metabolic stress",": ideal for hypertrophy",[117,143,119,144,147],{},[22,145,146],{},"Breaks plateaus",": novel stimulus for the body",[37,149],{},[40,151,153],{"id":152},"rest-pause-vs-dropset","Rest-pause vs dropset",[45,155,156,168],{},[48,157,158],{},[51,159,160,163,165],{},[54,161,162],{},"Criterion",[54,164,24],{},[54,166,167],{},"Dropset",[61,169,170,181,192,203,214],{},[51,171,172,175,178],{},[66,173,174],{},"Load",[66,176,177],{},"Same throughout",[66,179,180],{},"Decreases",[51,182,183,186,189],{},[66,184,185],{},"Mini-rests",[66,187,188],{},"10-20 sec",[66,190,191],{},"None",[51,193,194,197,200],{},[66,195,196],{},"Total reps",[66,198,199],{},"Lower (heavier)",[66,201,202],{},"Higher (lighter)",[51,204,205,208,211],{},[66,206,207],{},"Stimulus type",[66,209,210],{},"Mechanical tension",[66,212,213],{},"Metabolic stress",[51,215,216,219,222],{},[66,217,218],{},"Best for",[66,220,221],{},"Strength + hypertrophy",[66,223,224],{},"Pure hypertrophy",[37,226],{},[40,228,230],{"id":229},"how-to-use-rest-pause-correctly","How to use rest-pause correctly",[114,232,233,239,245,251,257],{},[117,234,119,235,238],{},[22,236,237],{},"End of session or main exercise",": avoid before max heavy lifts",[117,240,119,241,244],{},[22,242,243],{},"Compound exercises possible",": bench press, military press, lat pulldown",[117,246,119,247,250],{},[22,248,249],{},"Hypertrophy rep range",": 6-10 reps as starting point",[117,252,119,253,256],{},[22,254,255],{},"1-2 rest-pause sets per session",": not on every exercise",[117,258,119,259,262],{},[22,260,261],{},"RIR 0-1 on initial set",": maximum effort to begin with",[37,264],{},[40,266,268],{"id":267},"best-exercises-for-rest-pause","Best exercises for rest-pause",[114,270,271,277,283,289,295],{},[117,272,273,276],{},[22,274,275],{},"Bench press",": dumbbells preferred, easier to drop the load",[117,278,279,282],{},[22,280,281],{},"Lat pulldown, machine row",": easy to take 10-20 sec break",[117,284,285,288],{},[22,286,287],{},"Leg press, squat machine",": less risky than free squat",[117,290,291,294],{},[22,292,293],{},"Bicep curl, tricep dip",": classic for arm finishers",[117,296,297,300],{},[22,298,299],{},"Avoid on free squat, deadlift",": too risky under fatigue",[37,302],{},[40,304,306],{"id":305},"common-mistakes","Common mistakes",[114,308,309,312,315,318,321],{},[117,310,311],{},"❌ Resting too long between mini-sets (it's not rest-pause anymore)",[117,313,314],{},"❌ Doing rest-pause on every exercise of the session",[117,316,317],{},"❌ Doing them on free squat or deadlift (high injury risk)",[117,319,320],{},"❌ Sacrificing technique on the last reps",[117,322,323],{},"❌ Not using a timer for the 10-20 sec",[37,325],{},[40,327,329],{"id":328},"key-takeaways","Key takeaways",[19,331,332,333,336,337,340],{},"Rest-pause is ",[22,334,335],{},"a powerful method to extend a heavy-load set",". Use it 1-2 times per session, on safe exercises, with strict technique. ",[22,338,339],{},"Maximum stimulus in minimum time = excellent option for tight schedules",".",{"title":342,"searchDepth":343,"depth":343,"links":344},"",2,[345,347,348,349,350,351,352],{"id":42,"depth":346,"text":43},3,{"id":111,"depth":346,"text":112},{"id":152,"depth":346,"text":153},{"id":229,"depth":346,"text":230},{"id":267,"depth":346,"text":268},{"id":305,"depth":346,"text":306},{"id":328,"depth":346,"text":329},"Rest-pause is an intensification method using ultra-short pauses to extend a set. Powerful tool for hypertrophy.","md","en","R",{},true,"/lexique/en/rest-pause",{"title":5,"description":353},"lexique/en/rest-pause","XCUi0uatq_v3gy3iloC7NOh4sxsTGUtoqy7gZRcwFnA",[364,368,372,376,380,384,388,392,396,400,404,408,412,416,420,424,428,432,436,440,444,448,452,456,460,464,467,471,475,479,483,487,491,495,499,503,507,511,515,519,523,527,531,535,539,543,547,551,555,559,563,567,571,575,579,583,587,591,595,599,603,607,611,615,619,623,627,631,635,639,640,644,648,652,656,660,664,668,672,676,680,684,688,692,696,700,704,708,712],{"title":365,"description":366,"slug":367},"AMRAP - As Many Reps/Rounds As Possible","AMRAP is a high-intensity training format: do as many reps or rounds as possible in a fixed time. CrossFit favorite.","amrap-as-many-reps-rounds-as-possible",{"title":369,"description":370,"slug":371},"ATP (Adenosine Triphosphate)","ATP is the universal energy currency of the body. Every muscle contraction, every cellular function depends on it.","atp-adenosine-triphosphate",{"title":373,"description":374,"slug":375},"Abduction","Discover what abduction is in bodybuilding, this movement which moves a limb away from the central axis of the body to develop the stabilizing muscles.","abduction",{"title":377,"description":378,"slug":379},"Active recovery","Active recovery uses light activity to speed muscle recovery. Find out how to effectively integrate it into your routine.","active-recovery",{"title":381,"description":382,"slug":383},"Adduction","Adduction is a movement that brings a body part toward the body's midline. Opposite of abduction.","adduction",{"title":385,"description":386,"slug":387},"Aerobic System","The aerobic system produces energy with oxygen, fueling long-duration efforts. It's the foundation of endurance and recovery.","aerobic-system",{"title":389,"description":390,"slug":391},"Anabolic window","The anabolic window is the post-workout period considered ideal for nutrition. The reality: it's much longer than thought.","anabolic-window",{"title":393,"description":394,"slug":395},"Anaerobic System","The anaerobic system produces energy without oxygen — for explosive, intense efforts. Limited but powerful, it fuels strength and sprints.","anaerobic-system",{"title":397,"description":398,"slug":399},"BCAA","BCAAs are 3 essential branched-chain amino acids: leucine, isoleucine, valine. Discover their real usefulness, timing, and whether you actually need them.","bcaa",{"title":401,"description":402,"slug":403},"BMI","BMI (Body Mass Index) is a quick health screening tool, but it doesn't account for body composition. Limited but useful.","bmi-body-mass-index",{"title":405,"description":406,"slug":407},"BMR","BMR (Basal Metabolic Rate) is your resting metabolism — the calories burned just to stay alive. Learn how to calculate and optimize it for your fitness goals.","bmr",{"title":409,"description":410,"slug":411},"Body fat percentage","Body fat percentage measures the share of fat in your total body mass. A key indicator of body composition.","body-fat-percentage",{"title":413,"description":414,"slug":415},"Body recomposition","Body recomposition is gaining muscle and losing fat at the same time. Possible but slow — discover the conditions for success.","body-recomposition",{"title":417,"description":418,"slug":419},"Bodyweight","Bodyweight training uses your own body as resistance. No equipment, anywhere, scalable to any level.","bodyweight",{"title":421,"description":422,"slug":423},"Calorie Maintenance","Caloric maintenance is the calorie level keeping your weight stable. Foundation of any nutritional plan.","calorie-maintenance",{"title":425,"description":426,"slug":427},"Calorie Surplus","A caloric surplus means consuming more calories than you burn. Mandatory mechanism for serious muscle building.","calorie-surplus",{"title":429,"description":430,"slug":431},"Calorie deficit","A caloric deficit means consuming fewer calories than you burn. It's the only proven mechanism for fat loss. Learn how to set yours up properly.","calorie-deficit",{"title":433,"description":434,"slug":435},"Calories","Calories measure the energy provided by food. Understanding your caloric needs is the foundation of every fitness goal.","calories",{"title":437,"description":438,"slug":439},"Carbohydrates","Carbohydrates are the main source of energy for intense training. Discover your needs, the different types and their role in performance.","carbohydrates",{"title":441,"description":442,"slug":443},"Circuit training","Circuit training chains several exercises with little rest. Ideal for burning calories and improving cardiovascular fitness while keeping muscle.","circuit-training",{"title":445,"description":446,"slug":447},"Concentric (Phase)","The concentric phase is the lifting movement, where the muscle shortens under load. It's the active phase that produces force.","concentric-phase",{"title":449,"description":450,"slug":451},"Creatine","Creatine is the most studied supplement in sports nutrition, proven to boost strength, power and muscle mass. Learn dosage, timing and real benefits.","creatine",{"title":453,"description":454,"slug":455},"Cutting","A cutting phase is a period of caloric deficit aimed at losing fat while preserving muscle. Discover how to do it without losing your hard-earned gains.","dried",{"title":457,"description":458,"slug":459},"DOMS (Delayed Onset Muscle Soreness)","DOMS is the muscle soreness that appears 24-72h after exercise. Discover its causes, how to manage it, and what it really means for your progress.","doms-delayed-onset-muscle-soreness",{"title":461,"description":462,"slug":463},"Deload","Deload is an active recovery week where you intentionally reduce volume and intensity to allow your body to fully recover and come back stronger.","deload",{"title":167,"description":465,"slug":466},"A dropset extends a set by reducing the load when failure hits. Powerful intensification method for hypertrophy.","dropset",{"title":468,"description":469,"slug":470},"EMOM - Every Minute On the Minute","EMOM (Every Minute On the Minute) is a training format where you start a set at the top of each minute and rest until the next.","emom-every-minute-on-the-minute",{"title":472,"description":473,"slug":474},"Eccentric (Phase)","The eccentric phase is the lowering movement, where the muscle lengthens under tension. It's the most damaging phase and the key driver of hypertrophy.","eccentric-phase",{"title":476,"description":477,"slug":478},"Extension","Extension is the anatomical movement that increases the angle between two body segments. Opposite of flexion.","extension",{"title":480,"description":481,"slug":482},"Fat mass","Fat mass is the total weight of fat tissue. Essential for survival, but excess harms health and aesthetics.","fat-mass",{"title":484,"description":485,"slug":486},"Fibers","Muscle fibers are the cells that make up muscle. Two main types — Type I (slow) and Type II (fast) — define your physical potential.","fibers",{"title":488,"description":489,"slug":490},"Flexion","Flexion is the anatomical movement that decreases the angle between two body segments. Opposite of extension.","flexion",{"title":492,"description":493,"slug":494},"Foam rolling","Foam rolling is a myofascial self-massage technique to release muscle tension. Find out how to use it effectively to improve recovery and mobility.","foam-rolling",{"title":496,"description":497,"slug":498},"For Time","For Time is a training format where you complete a fixed amount of work as fast as possible. Race against the clock.","for-time",{"title":500,"description":501,"slug":502},"Full Body","A full body program trains all major muscle groups in each session, 2-4 times per week. Ideal for beginners and strength training.","full-body",{"title":504,"description":505,"slug":506},"Hypertrophy","Muscle hypertrophy is the increase in muscle fiber size. It's the primary mechanism behind muscle growth from resistance training.","hypertrophy",{"title":508,"description":509,"slug":510},"Hypertrophy Training","Hypertrophy training aims to maximize muscle growth using moderate loads (65-85% 1RM) with 8-15 repetitions per set.","hypertrophy-training",{"title":512,"description":513,"slug":514},"Intra-workout","Intra-workout refers to nutrition consumed during training to maintain energy, hydration and performance on long sessions.","intra-workout",{"title":516,"description":517,"slug":518},"Isometric","Isometric contraction is when the muscle produces tension without changing length. No visible movement, intense work.","isometric-contraction",{"title":520,"description":521,"slug":522},"Lean mass","Lean mass is everything in your body except fat: muscles, bones, organs, water. A real performance indicator.","lean-mass",{"title":524,"description":525,"slug":526},"Lipids (Fats)","Lipids are essential for hormone production and vitamin absorption. Discover your needs, the right sources and their role in bodybuilding.","lipids-fats",{"title":528,"description":529,"slug":530},"Macrocycle","A macrocycle is the global organization of your training over 3-12 months. The highest level of periodization, your annual game plan.","macrocycle",{"title":532,"description":533,"slug":534},"Macronutrients (Macros)","Macronutrients are the 3 main types of nutrients: proteins, carbohydrates and lipids. Their balance is crucial for performance and body composition.","macronutrients-macros",{"title":536,"description":537,"slug":538},"Maintenance","Maintenance is the calorie level at which your weight remains stable. The neutral baseline for any nutritional strategy.","maintenance",{"title":540,"description":541,"slug":542},"Mass gain","Mass gain (or bulk) is a controlled caloric surplus phase aimed at building muscle. Discover how to do it without gaining excess fat.","mass-gain",{"title":544,"description":545,"slug":546},"Meal timing","Meal timing is the strategic distribution of your meals around training and through the day to optimize performance and recovery.","meal-timing",{"title":548,"description":549,"slug":550},"Mesocycle","A mesocycle is a 4-8 week training block with a specific objective (hypertrophy, strength, peak, deload). The cornerstone of periodization.","mesocycle",{"title":552,"description":553,"slug":554},"Microcycle","A microcycle is the smallest planning unit in bodybuilding: generally 1 week of training. This is your weekly routine.","microcycle",{"title":556,"description":557,"slug":558},"Mobility","Mobility is the ability to actively control range of motion. Find out how to improve your mobility to optimize your performance.","mobility",{"title":560,"description":561,"slug":562},"Muscle mass","Muscle mass is the total weight of muscles in the body. Key indicator of strength, metabolism, and longevity.","muscle-mass",{"title":564,"description":565,"slug":566},"Muscular Endurance Training","Muscular endurance training develops the ability to sustain prolonged effort. Light loads, high reps, short rests.","muscular-endurance-training",{"title":568,"description":569,"slug":570},"Muscular endurance","Muscular endurance is a muscle's capacity to sustain repeated or prolonged contractions without excessive fatigue. Foundation of many sports.","muscular-endurance",{"title":572,"description":573,"slug":574},"Muscular strength","Muscular strength is the maximum force a muscle (or group) can produce. The fundamental physical quality of any athlete.","muscular-strength",{"title":576,"description":577,"slug":578},"NEAT","NEAT is the energy you burn through all your daily activities outside of training. The most underestimated lever of your body composition.","neat",{"title":580,"description":581,"slug":582},"PR - Personal Record","A PR (Personal Record) is your best performance ever on a movement. The fundamental progress marker.","pr-personal-record",{"title":584,"description":585,"slug":586},"Passive recovery","Passive recovery links on complete rest to allow the body to regenerate. Find out when and how to use it effectively.","passive-recovery",{"title":588,"description":589,"slug":590},"Periodization","Periodization is the cyclical organization of training into distinct phases to optimize progression, prevent plateaus, and avoid injuries.","periodization",{"title":592,"description":593,"slug":594},"Plateau","A plateau is a period of stagnation despite consistent training. Identifying the cause is the key to breaking it.","plateau",{"title":596,"description":597,"slug":598},"Post-workout","The post-workout is the nutrition right after training to optimize recovery and growth. Protein, carbs, hydration.","post-workout",{"title":600,"description":601,"slug":602},"Pre-workout","The pre-workout is the meal or supplement taken before training to optimize performance. Energy, focus, and pump.","pre-workout",{"title":604,"description":605,"slug":606},"Progressive overload","Progressive overload is the foundational principle of training: gradually increasing the demand on your muscles to keep gaining strength and size.","progressive-overload",{"title":608,"description":609,"slug":610},"Protein","Protein is the essential macronutrient for building and repairing muscle. Discover your needs, the best sources and the optimal timing.","protein",{"title":612,"description":613,"slug":614},"Protein powder","Protein powders are concentrated protein supplements. Practical for hitting daily protein needs.","protein-powder",{"title":616,"description":617,"slug":618},"Push/Pull/Legs (PPL)","The Push/Pull/Legs program divides the workout into 3 types of sessions: push (chests/shoulders/triceps), pull (back/biceps) and legs. Optimal for all levels with frequency 2x/week per muscle.","push-pull-legs-ppl",{"title":620,"description":621,"slug":622},"RIR","RIR (Reps in Reserve) measures how many reps you have left before failure. Modern, intuitive tool to manage intensity.","rir-reps-in-reserve",{"title":624,"description":625,"slug":626},"RPE","RPE (Rate of Perceived Exertion) is a 1-10 scale to measure subjective effort. Essential tool for managing intensity.","rpe-rate-of-perceived-exertion",{"title":628,"description":629,"slug":630},"Range of motion (ROM)","Range of motion (ROM) is the amplitude through which a joint or muscle can move during an exercise. Crucial for hypertrophy and joint health.","range-of-motion-rom",{"title":632,"description":633,"slug":634},"Repetitions (Reps)","A rep is one complete execution of an exercise. The rep range determines whether you primarily develop strength, hypertrophy, or muscular endurance.","repetitions-reps",{"title":636,"description":637,"slug":638},"Rest","Rest between sets is critical and depends on the goal. Strength: 3-5 min. Hypertrophy: 1-3 min. Endurance: 30-60 sec.","rest",{"title":5,"description":353,"slug":12},{"title":641,"description":642,"slug":643},"Sarcomere","The sarcomere is the basic contractile unit of muscle. Composed of actin and myosin, it produces all your movements.","sarcomere",{"title":645,"description":646,"slug":647},"Series (Sets)","A series (or set) is a group of consecutive reps without rest. The basic unit of training programming.","series-sets",{"title":649,"description":650,"slug":651},"Sleep","Sleep is the most underrated training variable. It's during sleep that recovery, muscle building, and hormonal regulation happen.","sleep",{"title":653,"description":654,"slug":655},"Split (Split program)","A split workout involves dividing muscle groups over different days. The classic split trains each muscle once a week for 5-6 days.","split-split-program",{"title":657,"description":658,"slug":659},"Strength Training","Strength training aims to develop maximal strength using heavy loads (80-95% of 1RM) with few repetitions (1-6 reps).","strength-training",{"title":661,"description":662,"slug":663},"Stretching","Stretching improves flexibility and range of motion. Learn about the different types and how to effectively incorporate them into your routine.","stretching",{"title":665,"description":666,"slug":667},"Superset","A superset chains two exercises with no rest between them. Time-efficient method that boosts intensity and density.","superset",{"title":669,"description":670,"slug":671},"TDEE","TDEE (Total Daily Energy Expenditure) represents your total daily energy expenditure. Find out how to calculate it precisely to optimize your results.","tdee",{"title":673,"description":674,"slug":675},"TUT - Time Under Tension","TUT (Time Under Tension) measures the total time the muscle is under load during a set. Key variable for hypertrophy.","tut-time-under-tension",{"title":677,"description":678,"slug":679},"Tabata","Tabata is a 4-minute HIIT protocol: 20 seconds max effort, 10 seconds rest, 8 rounds. Maximum efficiency in minimum time.","tabata",{"title":681,"description":682,"slug":683},"Tempo - Execution speed","Tempo is the controlled speed of each phase of a movement. Powerful tool to maximize stimulus and control.","tempo-execution-speed",{"title":685,"description":686,"slug":687},"Training density","Training density measures the amount of work done per unit of time. Increase it to boost intensity and metabolic stress.","training-density",{"title":689,"description":690,"slug":691},"Training frequency","Training frequency defines how many times per week you work a muscle. Discover the optimal frequency to progress.","training-frequency",{"title":693,"description":694,"slug":695},"Training intensity","Bodybuilding intensity measures the difficulty of the effort. Find out how to calculate it with % of 1RM, RPE, and RIR.","training-intensity",{"title":697,"description":698,"slug":699},"Training volume","Training volume represents the total amount of work performed. Discover the optimal volumes per muscle per week to progress.","training-volume",{"title":701,"description":702,"slug":703},"Type I muscle fibers","Type I fibers (slow-twitch) are endurance-oriented muscle fibers. Resistant to fatigue, they sustain prolonged efforts.","muscle-fibers-type-i",{"title":705,"description":706,"slug":707},"Type II muscle fibers","Type II fibers (fast-twitch) are powerful muscle fibers optimized for explosive efforts. Essential for strength and power.","type-ii-muscle-fibers",{"title":709,"description":710,"slug":711},"Upper/Lower","The Upper/Lower program divides training into upper body and lower body sessions over 4 days per week. Perfect balance between frequency (2x/week) and volume for all levels.","upper-lower",{"title":713,"description":714,"slug":715},"VO2 max","VO2 max is the maximum amount of oxygen your body can use during intense exercise. It's the gold standard of cardiovascular fitness.","vo2-max",{"de":12,"en":12,"es":12,"fr":12,"it":12,"pt":12},1784214984863]