Rest-Pause Training: Complete Guide to This Intensity Technique

What Is Rest-Pause Training?

Rest-pause training is an intensity technique where you perform a set to failure or near failure, take a brief rest of 10-20 seconds, then continue performing more reps with the same weight. This cycle can be repeated 2-3 times within a single extended "set."

The technique was popularized by bodybuilders like Mike Mentzer and later refined in DC Training (Doggcrapp) by Dante Trudel. Rest-pause allows you to accumulate more volume near failure, maximizing muscle fiber recruitment and mechanical tension in less time.

The Science Behind Rest-Pause

Rest-pause builds muscle through several mechanisms:

• Enhanced motor unit recruitment: By continuing past initial failure, you recruit high-threshold motor units that wouldn't activate during submaximal sets.
• ATP resynthesis: The brief rest allows partial recovery of ATP (adenosine triphosphate), letting you perform additional quality reps.
• Mechanical tension: More reps near failure means more time under meaningful tension, a primary driver of hypertrophy.
• Time efficiency: Achieve the same stimulus as 3-4 straight sets in about half the time.

Types of Rest-Pause Training

Traditional Rest-Pause

The classic approach: perform reps to failure, rest 10-20 seconds, repeat 2-3 times.

• Initial set: 8-10 reps to failure
• Rest: 15 seconds
• Second mini-set: 3-5 reps to failure
• Rest: 15 seconds
• Third mini-set: 2-4 reps to failure

Total: 13-19 reps near failure with one weight, instead of stopping at 8-10.

DC Training (Doggcrapp)

Developed by Dante Trudel, DC Training uses rest-pause as its primary intensity technique with a specific protocol:

• Select a weight for 11-15 reps to failure
• Rest: 10-15 deep breaths (about 20-30 seconds)
• Second mini-set: as many reps as possible
• Rest: 10-15 deep breaths
• Third mini-set: as many reps as possible

DC Training typically uses rest-pause on one working set per exercise, with extreme intensity and a focus on progressive overload.

Cluster Sets

Cluster sets use slightly longer rest periods (15-30 seconds) between smaller rep chunks, often with heavier loads:

• Load: 85-90% 1RM
• Perform 2-3 reps
• Rest: 20-30 seconds
• Repeat for 4-6 clusters

Clusters are excellent for building strength while accumulating volume, as the intra-set rest allows you to maintain bar speed and technique with heavy weights.

Myo-Reps

A variation developed by Borge Fagerli that uses shorter rest periods and an "activation set" approach:

• Activation set: 12-20 reps (stop 1-2 from failure)
• Rest: 3-5 deep breaths (5-10 seconds)
• Mini-sets: 3-5 reps each
• Continue until you can't hit target rep range

Myo-reps are particularly time-efficient and work well for isolation exercises and accessories.

How to Perform Rest-Pause Sets

1. Select appropriate weight: Choose a weight you can lift for 6-12 reps to failure (RPE 10 or RIR 0).
2. Perform initial set: Complete reps until you cannot perform another with good form.
3. Brief rest: Set the weight down, take 10-20 seconds (or 10-15 deep breaths).
4. Continue to failure: Pick up the weight and perform as many reps as possible.
5. Repeat if desired: Rest again and perform a third mini-set.

Important: True rest-pause requires going to actual failure on each mini-set. Stopping short defeats the purpose of the technique.

Best Exercises for Rest-Pause

Excellent Choices

• Machine exercises (safe at failure, easy to rack)
• Cable exercises (constant tension, safe)
• Leg press (can safely fail)
• Smith machine movements
• Pull-ups/Lat pulldowns
• Dumbbell rows

Good With Caution

• Barbell bench press (need spotter or safety pins)
• Barbell rows (form can break down)
• Standing overhead press

Avoid for Rest-Pause

• Barbell squats (safety concern at failure)
• Conventional deadlifts (form breakdown risk)
• Olympic lifts (technical breakdown)
• Any exercise where failure is dangerous

Programming Rest-Pause

Frequency

• 1-2 rest-pause sets per muscle group per session
• Not every workout - use 1-2 times per week per muscle
• Works well as a finisher or on isolation work

Placement in Workout

• Best: Final exercise for a muscle group
• Good: Secondary compound or isolation exercises
• Avoid: First exercise, main strength work

Periodization

• Use in 4-6 week blocks for hypertrophy phases
• Reduce or eliminate during strength/peaking phases
• Cycle off for 4-6 weeks to manage fatigue

Sample Rest-Pause Workouts

Back Day with Rest-Pause

• Barbell Rows: 4x6-8 (straight sets)
• Weighted Pull-ups: 3x6-8 (straight sets)
• Cable Rows: 1 rest-pause set (12 + 6 + 4 reps)
• Lat Pulldown: 1 rest-pause set (10 + 5 + 3 reps)

Leg Day with Rest-Pause

• Squats: 4x5-6 (straight sets, no rest-pause)
• Romanian Deadlift: 3x8-10 (straight sets)
• Leg Press: 1 rest-pause set (15 + 8 + 5 reps)
• Leg Curl: 1 rest-pause set (12 + 6 + 4 reps)

Rest-Pause Mistakes to Avoid

• Resting too long: More than 30 seconds turns it into regular sets. Keep rest at 10-20 seconds.
• Not going to true failure: Stopping at discomfort defeats the purpose. Push to actual failure.
• Using on every exercise: Too much fatigue accumulation. Limit to 1-2 exercises per muscle.
• Choosing dangerous exercises: Don't rest-pause on squats or deadlifts. Choose exercises where failure is safe.
• Ignoring recovery: Rest-pause is highly fatiguing. Ensure adequate sleep and nutrition.
• Sacrificing form: Maintain technique even at failure. Bad form leads to injury.

Rest-Pause vs Other Intensity Techniques

Who Should Use Rest-Pause?

• Intermediate lifters: 1+ years of consistent training with solid technique
• Time-limited trainees: Need to maximize stimulus in shorter sessions
• Plateau breakers: When straight sets stop producing results
• Hypertrophy-focused: Those prioritizing muscle size

Not recommended for: Beginners (first year), those with poor recovery, during competition prep for strength sports, or anyone with joint issues.