Normal Sets vs Rest-Pause vs Drop Sets vs Cluster Sets for Hypertrophy & Strength

- Coaching Cues:

Timestamps:
0:00 Intro
0:56 Part I: Normal vs Rest Pause vs Drop Sets
5:58 Part II: A Deeper Exploration of Set Systems on Strength
6:58 Part III: A Deeper Exploration of Set Systems on Hypertrophy
12:36 Part IV: Cluster Sets for Strength and Hypertrophy?
15:10 Part V: Summary

References:

Beats:

[HouseofHypertrophy]

- Coaching Cues:

Timestamps:
0:00 Intro
0:56 Part I: Normal vs Rest Pause vs Drop Sets
5:58 Part II: A Deeper Exploration of Set Systems on Strength
6:58 Part III: A Deeper Exploration of Set Systems on Hypertrophy
12:36 Part IV: Cluster Sets for Strength and Hypertrophy?
15:10 Part V: Summary

[corenko]

Rest Pause sets are so underrated. I find them amazing for isolation exercises (lateral raise, tricep pushdowns, bicep curls etc.) when I need to do more volume and instead of doing 5 regular sets, I do 3 regular sets, with a couple of mini rest pause sets

[neel]

I love Rest pause training. Makes it impossible to have a bad workout. Simple

[nowayjose]

I really appreciate your critical analysis - oftentimes I'm watching your videos and something jumps out at me (in this case that the rest pause group was able to do another 6 reps after only 20 seconds of rest), only to have you address it shortly afterwards in the video. That kind of attention to detail and critiques of study design/conclusions is very nice to find.

[SnakeAndTurtleQigong]

Love the clarity!
thanks for your rigor and diligence!

[strategicallywild]

Great video. I've tended to stick mostly to conventional sets, but lately, I found I needed more volume on some of my isolation lifts. Rather than stretch the workout or add another training day for that muscle, I added myo reps on the last set. Being a bit older, I find this is better for joint and tendon health - training hard but with low weight and slightly less frequency. Like you said, it's good news to have these effective options.

[shellytanner]

The best, most well researched videos on the web.

[jeffreystark]

At 62, I gave up volume and went to rest pause.1 set to failure then 2 rest pause sets.More stimulating reps(last 4 reps to failure), less junk reps getting there equalled more time under tension, saved time, left more time to rest and grow.Wished I'de done it sooner.

[PombaAbusada]

I really like your scientific approach to these topics, based on studies! Would love to see a video on what is the optimal rate of fat loss, depending on the duration of diet. Also one talking about ab exercises and whether they are important or not!

[adriana]

I am in "Normal Sets (4x12 70%)" group and I am happy with my results.

[FCMorba]

Thank you, as always fantastic. Also thanks for the recommendation of another channel.
Further proving you are here to further everyone who is interested even if it’s by getting info elsewhere :)

[LevysFitness]

Such a great video as always!! Good job my friend!
Huge support🙏🏼❤️

[HyperLeChat]

I recently had a similar idea for a study like this.

Thank you for making the video man! I really appreciate such a detailed analysis of this existing article.

[iRIDS]

Love your channel and I appreciate the effort that goes into these videos. On a sidenote, Alpha Progression is an excellent app, which I've been using for over a year now.

[RedfishCarolina]

I've definitely found a mix of straight sets (with heavy weight 5-8 reps) for some days and then Myoreps (or restpause) for other days is quite effective. At least, to my satisfaction. And it also helps cure boredom

[BigAussieDonkey]

I haven't experimented with every muscle group, but rest pause is excellent for Calves and forearms. I imagine it will do better for muscle groups that you can absolutely abuse... quads, triceps, and shoulders are probably good candidates as well. Great way to achieve both intensity and a hectic pump.

[vekonglengkong]

I usually do Rest Pause Sets when I wanna do tons of Reps (usually in isolation exercises with lighter weights) coz Rest Pause is good for metabolic stress training

[drmontorsi]

9:00 I don't understand the argument "they are not superior". I think the best way to look at this is that rest pauses and drop sets are not inferior to normal sets, and since they tend to be faster, you can use them in days where you are short on time and see similar gains.

[RoidfreeSenior]

I think the studies show that different methods work differently for different people, so we must all find our own way

[jacobdebernardi]

+1 for low rep high weight training, but I think it's good to move to some hypertrophy style training at some point. Both have benefits and if you train many modalities over many years that is the one true way to get an impressive physique I think