Hitting a plateau in your training is frustrating. You’re still training hard, but progress has slowed down and your numbers aren’t moving up like they used to. Rest pause training is a way to make your sets more productive. It’s simple, time-efficient and pushes your muscles past their usual limit, so you can move beyond your gym plateaus.
Mirafit M3 Olympic Barbell with Bumper Plate Set and Weight Storage Stand
How Rest Pause Training Works
Rest pause training is an advanced fitness technique where you extend a single set by taking some well-timed, short breaks. Here's how it works -
• You perform a set to failure (or very close to it).
• Rest for 10-20 seconds.
• Continue with more reps until you hit failure again.
• Repeat this process 2-4 times within the same extended set.
It all comes down to those brief rest periods. Twenty seconds isn't quite long enough for full recovery (believe me), but it's just enough time for your muscles to clear away some of the lactate and recoup a bit of energy so you can go again.
Rest pause training works by pushing your muscles well beyond their normal failure point. Where you might normally complete 10 reps and stop, rest pause training lets you add another 6-8 reps (spread across those mini sets) with the same weight.
The result is a significant increase to your training volume and intensity without requiring heavier weights or loads of additional ‘normal’ sets. This extended time under tension is an effective stimulus for muscle growth and strength gains.
Examples of Rest Pause Training
Rest pause sets work brilliantly with muscle isolation and machine exercises. I've personally used the rest pause technique many times and with the right exercise it really pushes you, fatigues the muscles in question and creates a deep burn.
Bench Press
Let's say you can bench 80kg for 10 reps. Load it up and hit your 10 reps, rest 20 seconds, then go again and get as many as you can - maybe 5-6 reps. Rest another 20 seconds and go again for a few more reps. You'll definitely need spotter bars installed for this one.
Leg Extension Machine
Aim for 12-15 reps initially. Rest 10-20 seconds, then go again. Repeat for a total of 3-4 mini-sets. If you have a Mirafit combined Leg Extension & Leg Curl Machine, both exercises are a great choice.
Incline Chest Press
Go for 8-10 reps on the Adjustable Weight Bench to begin, rest 10-20 seconds and go again. Repeat for a total of 3-4 mini-sets.
Cable Bicep Curls
Hit 10-12 reps of Multi Gym bicep curls with your first set. Rest 10-20 seconds, then see how many you can get through. Aim for 4 sets in total.
The trick is to choose exercises where you can safely reach failure and quickly reset for the next mini-set. Isolation movements and machines are best here because they're more controlled, don't require complex set-ups and use lighter relative loads compared to compounds.
Who is Rest Pause Training Suitable For?
Rest pause training isn't for beginners. This technique works best for intermediate to advanced lifters who understand proper form and can safely train to failure. You need a solid level of gym experience before attempting rest pause sets and you should only use them sparingly. One or two sets per muscle group, once or twice a week is plenty. Rest pause training is particularly useful for -
• Experienced lifters hitting strength or size plateaus.
• Bodybuilders looking to increase training intensity without adding workout time.
• Lifters with limited time who want maximum muscle stimulation.
Rest pause sets offer an effective way to train your muscles beyond their normal failure hitting new growth and smashing through training plateaus.
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Tags: Exercise Type > Strength
