Resting Between REPS: Good? (Rest-Pause and Cluster Sets)

Resting between reps, an idea not often discussed among fitness circles. But even then, the concept is actually something worthwhile to consider. In more formal terms, rest-pause and cluster sets mimic between-rep rest concepts the closest. Luckily, we have some scientific research to see if they are any good for building muscle or getting stronger. Let's find out!

#lifting #restpause #workouttips
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Picturefit on YouTube! I share some of my health and fitness tips with you. Come check out our content! New fitness topics on a weekly basis. Want to learn about more health and fitness topics? Ask it in the comments! Learn all you need to know and what to do at the gym. Learn about aerobics, strength, hypertrophy, power, and endurance!

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[PictureFit]

Gotta thank my patrons again for your generous contributions. They make videos like these happen. You guys are the shake to my protein <3

[KarmaInTheWater]

I usually rest anywhere between *1-2 months* before each set is that ok?

[BobMcCoy]

*Next Video: **_Breathing_** Between REPS: Good?!*

[Josshboss]

Wow, a video without you saying the iconic line, " It depends" 😳

[Nagutama]

The visuals are lovely as always. As a non native english speaker, Im very thankful because not only im able to understand better but also I get to learn new words.

[alsadigaltayep]

make a video about reverse pyramid set vs pyramid set in terms of hypertrophy

[iangentry]

do a video on athletic training and increasing explosive strength

[mr.boostang]

Basically what matters most is that you go to the gym and lift 💪

[geraldesterman]

It's here! And I wish I could give the video a Cluster of Thumbs Up. Great job tackling the topic PicFit. You pointed out that this isn't an area that is heavily researched, but you still found interesting and useful scientific data to elaborate on the topic and make a practical recommendation.

Again, for myself, I have been doing Cluster Sets forever without even knowing it, since I need a 30 to 45 second rest between reps for heavy Squats and Deadlifts. I can appreciate that it's equivalent for strength gains, but somewhat less effective for hypertrophy, maybe as a result of reduced mechanical tension overall. [Edited : Woops. Got that backwards. Rewatched the video and understand now that the studies show Hypertrophy gains are equivalent across Traditional, Rest Pause and Cluster Sets, but Strength favor Traditional Sets especially in Isolation exercises. I have to admit, I can't fathom the mechanistic reason behind this finding. Intensity is the prime driver in Strength gains and Cluster and Rest Pauses allow for higher Intensity. Hmm...]

Finally, I really like the way you broke down the data into horizontal bar graphs and flow charts when illustrating the concepts of and Cluster Sets. As I said before, you have a talent for taking rather oblique concepts and repackaging them into easily digested and understood formats.

Oh and the opening animation was hilarious. Squatting guy thinks "Need rest..." His body shivers like a bowl of jelly, but he then thinks "But need booty gainz." And he struggles to probably try for another Rep. I know that feeling.
-_-

I'm very happy to be a proud Patron and really appreciate how much effort you put into exploring the suggestions I and my fellow Patrons wind up selecting in the polls.

Have a great weekend! You have earned a good rest and not just a Pause Rest. ; )

[slanahesh]

I do this with my main lifts when im going heavy, that 15 second or so is enough to give you a second wind and squeeze out the extra reps you want. I also do cheat reps on my last set where i cheat the concentric portion of the movement and slow the eccentric as much as i can manage as a finisher. Its never done me wrong

[Kfri]

It’s great that you’re covering training topics!

[bradleyhite]

I like Jeff Cavalier’s (AthleanX) XXX set. You take your 4-6 rep max and put 30 seconds on the clock but only do 3 reps and rest the remainder of the your 30sec, then repeat until you can only get 1 rep. After failing rest 90 seconds then repeat the set again.

[sidperez]

Can you make a video about PUSH, PULL, LEGS vs other splits

[melee]

I rest between 7 to 8 hours of sleep. Am I doing it okay?

[Christopher]

I really like your videos, they provide so many valuable informations explained in a friendly and easy to understood way! :D I have a question, could you make a video about a circuit training? I think it is a very good topic as many people are starting from it, it is also overall very popular training system and I'm sure there are some intresting points you could bring about it! :) Keep on bringing those videos! They are great :D Good luck!

[danyo]

I love you picturefit I wish one day I could look like you. 💪🏻🔻

[franusmikp]

Could u make a video "why in calisthenics most of athletes don't rest between Sets, but just at the end of a cycle even if they are training strength? " thank you and
Compliments for the great job u do! 👍

[PiGuy]

I used to work 2 jobs and then go to the gym afterwards: 2am-2pm. After such a long day, I just want to go in the gym, do what I need to do, then go home and rest. So with that said, my rest was basically just me changing weights or catching my breath. Even now, that's pretty much my routine and I believe is the backbone of my results.

[AyAyRon.]

I'll only rest between the last couple reps of my last sets of overhead press. Just a 5 to 10 second pause but without putting the weight down (I have no squat/weight rack). Helps a little for that last push.

[kalojankernone]

I am training from about 4 months. Recently I switched to a new program and I was doing it for about 3 weeks and now they are a lot of factors that are slowing my recovery. So I was thinking if I should take a week off or train light. Before I took 4 days of rest and saw a performance boost. So is supercompensation possible?