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The truth about break training



Wait, what is break training?

Pause Training is an intensity extension method that has long been praised for its strength and hypertrophy benefits.

Here you are performing a technical failure exercise. After your first shot, take a short break. This "rest period" is typically 15 to 30 seconds. Then you make another sentence to failure before you take another short break. You do this until you have completed a certain number of repetitions.

The number of repetitions you choose depends on a number of factors. In general, however, it should be twice the number of repetitions you could perform during the first repetitions of the initial sentence. For example, if I were able to set a weight for 8 reps in the first set, I would try to collect 8 more reps in the following sets to reach the target total of 1

6.

Here's what it looks like:

  • Theorem 1: 8 repeats to failure (8 repeats completed in total)
  • 15 second break
  • Set 2: 4 repeats to failure (12 Total repeats completed)
  • 15 second break
  • Set 3: 2 repeats to failure (14 total repeats completed)
  • 15 second break
  • Set 4: 1 repetition until failure (15 total repeats completed)
  • 15 second break
  • Set 5: 1 repeat until failure (16 total repeats completed)

Does it work?

Yes, it can be used for both muscle and strength gains, as you are able to maintain a high engine recruitment of units. In addition, you can use the same high loads for all sets, unlike Drop Sets, where you reduce the load with each successive set.

Anyone who has tried a break knows that this works to some extent. Research also confirms its effectiveness, but many trainers have probably exaggerated how well it works, especially in terms of strength and size. Are the benefits of a rest more dependent on the repetition scheme itself, or are they just basic principles such as intensity, volume, and effort?

I would argue that this is more the latter, especially when compared to the boring, traditional lifting, where you make a set, do a full rest and then make another set.

  Dumbbell

Break and Hypertrophy

A 6-week trial that compares strength, hypertrophy and muscle endurance between rest break training and traditional training were all the same after the study, with the exception of lesser body endurance and lower body hypertrophy both were higher in the rest group (1).

Taken at Face Value This study shows that you can get the same strength but achieve more muscle growth and more endurance benefits by switching from conventional sets to rest sets. However, if you look a little closer, you will find that you probably do not have your cake and you can not eat it.

Both groups (both men and women) trained four times a week, with two days as upper days -push days and two days for back, biceps and leg training.

  • The rest break group was suspended with a rest break log that spanned 20 seconds, with 80% of the maximum retries until failure rest periods between sets until the lifts reached 18 reps.
  • The traditional group trained 3 sets of 6 each with 80% of the max. 1 repetition. They rested between sentences for 2 to 3 minutes.

This study was to receive much recognition because its design was better than most studies. Trained persons were used, who were controlled for the same maximum of 1 repetition, and it was ensured that both groups performed a total of 18 repetitions. Unfortunately, there were some problems that obviously favored the group with rest breaks:

1 – Intensity agreed, but effort was not.

Both groups used their respective 80% of 1-rep maximum, but the rest group trained to fail, while the traditional group not only did not train to failure, but it failed given their protocol.

The traditional group made 3 sets of 6 at the same load of 80% from 1 repetition max. In general, a person using 80% of the maximum 1-repeat load should be able to perform at least 7-8 repetitions if it fails (6). However, she was only instructed to do 6 repetitions per set.

If you consider the following personal differences, the participants could easily have performed an even greater number or repetitions:

  • Individual differences: Research consistently shows that different people can trigger a different number of repetitions, even with the same 1-rep max (2).
  • Adjustment Differences: The more stamina you have, the more repetitions you can perform at a certain percentage of 1 repetition until failure, even if a load of 80% is used (3).
  • Gender Differences: Women may perform more repetitions if they perform a maximum of 1 repetition (4). Any man who has trained with a girl can easily testify to this. Some women are just crazy gang queens.

In light of all this, there are many reasons to believe that the traditional lifting group was close to failing or far from failing. The study also had another problem.

2 – Progressive overload was not achieved.

The rest break group used progressive overload, but not the traditional group. Since the group of rest breaks was instructed to train to failure until 18 repetitions were achieved, progressive overwork was incorporated into their program.

Hypothetically speaking, their weekly course for a given exercise might have looked something the stronger they became as follows:

Week 1

  • Proposition 1: 6 repeats
  • Proposition 2: 4 Repetitions
  • Theorem 3: 4 repetitions
  • Theorem 4: 3 repetitions
  • Theorem 5: 1 repetition

Week 2

  • Theorem 1: 6 repetitions
  • Theorem 2: 5 repetitions
  • Theorem 3: 4 repetitions
  • Theorem 4: 2 repetitions
  • Theorem 5: 1 repetition

Week 3 [19659039] Proposition 1: 7 repeats
  • Proposition 2: 5 repeats
  • Proposition 3: 3 repetitions
  • Proposition 4: 3 repetitions
  • As the group of Breaks became stronger, their protocol allowed them to apply a progressive overload. They were able to perform the same number of repetitions of the same weight in fewer sentences. They were also able to set repeat PRs for their first sentences.

    Compare this to the traditional lifting group. They had to complete the same number of repetitions of the same weight for the same number of sentences for 6 weeks, regardless of whether they became stronger or not. The rigorous design of the study did not allow any progress.

    Yes, the study concluded that lower body muscle growth and endurance are greater for rest training, but I think that would have been different in real life.

    If the conventional sets could fail and some form of progressive overload could be applied, the benefits of strength and size would likely favor the conventional sets, especially considering that longer periods of rest for strength and muscle growth are better (5). , [19659003)] Incidentally, I disagree with the benefit of muscle endurance in the rest period group. Short breaks during intense work are a great way to bring about endurance / work performance adjustments. This is an underrated benefit of the pause workout. But as far as maximizing power and size adjustments is concerned, the break is probably suboptimal.

      Lifter

    Looking at rest from a different angle

    The sad fact is that most of the literature on rest is poorly designed because the effort is almost never achieved. For example, a specific study showed that knee flexion training had greater muscle activation during rest, while the group exercised at higher intensity during rest (7).

    Fortunately, we have another study that says a lot (8). This is not similar to the exact resting protocol that most trainers dictate, but it was consistent with the effort to bring both groups to failure. Korak and Collogues compared the neural activation, strength, and volume between a rest group and a traditional lifting group.

    Both groups completed 8 training sessions in bench press, in which 4 sets with a maximum of 80% 1 repetition were doomed to failure. The traditional lifting group lifted conventionally while the rest group picked the pole off for 4 seconds after each repetition. A metronome was used to keep the tempo between groups constant.

    Since both groups were doomed to fail, neural activation was similar between groups, indicating that the effort to design a fair trial is very important.

    Nevertheless, the increase in strength between the groups was the same The group of rest breaks performs about 32% more repetitions. This shows us that a break may indeed lead to more volume, but the additional volume does not really increase the power.

    Anecdotally, this explains why most powerlifters build their programs on traditional sets rather than breaks. Adding intensity-enhancing methods may not improve strength, as there is already considerable volume / intensity / effort.

    What is a break and what not?

    All Things Are Equal – The Number of Sentences and Proximity to Failure – A rest period is likely to be sub-optimal for conventional training in terms of maximizing strength and hypertrophy, as the latter have enabled greater total volume with sufficient (long) rest some advantages in practice. Christian Thibaudeau points out that it could help someone to train harder, as it is more appealing to some people, especially those who like heavy weights but need more volume work (9).

    So I recommend the programming of a break: [19659072] As a time saver. If you do not have much time or want to do more work in less time then a break is a great way to do it.

  • As a new and novel incentive. It's an exciting way to get more volume because, as great as traditional sets are, they can get boring.
  • After all, sets with rest breaks are great, and you should put them in, but they're no better than traditional sets when you're working on effort and applying progressive overloading.


    Does the pause workout actually work?



    Pause Training, Prison Style


    References

    1. Prestes, Jonato et al. "Strength and muscle adaptation after 6 weeks break compared to traditional multi-rate strength training in trained subjects." Journal of Strength and Conditioning Research, US National Library of Medicine, April 4, 2017 www.ncbi.nlm.nih.gov/pubmed/28617715.[19659007<MitchellCameronJetal"BelastungendurchWiderstandsübungenbestimmennichtdiedurchdasTrainingvermitteltenhypertrophenGewinnebeijungenMännern"JournalofAppliedPhysiology(BethesdaMd:1985)AmericanPhysiologicalSociety1Juli2012wwwncbinlmnihgov/pmc/articles/PMC3404827/[19659007<RichensBandDJCleather"DieBeziehungzwischenderAnzahlderWiederholungendiebeibestimmtenIntensitätenausgeführtwerdenistbeiAusdauer-undKraftsportlernunterschiedlich"BiologiedesSportsInstitutfürSportinWarschauJuni2014wwwncbinlmnihgov/pmc/articles/PMC4042664/[19659007<"DerEinflussdesGeschlechtsaufdieAusdauerleistungderSkelettmuskulatur"Taylor&Franciswwwtandfonlinecom/doi/abs/101179/108331905X68529?code=journalyptr20[19659007lightboxesSchoenfeldBradJetal"LängereRuhezeitenzwischendenEingriffenverbesserndieMuskelkraftunddieHypertrophiebeiMännernmitResistenztraining"JournalofStrengthandConditioningResearchUS-amerikanischeNationalbibliothekfürMedizinJuli2016wwwncbinlmnihgov/pubmed/26605807[19659007lightboxesHelmsEricRetal"AnwendungderWiederholungeninderreservenbasiertenBewertungderwahrgenommenenBelastungsskalafürdasKrafttraining"forceundKonditionierungsjournalKraft-undKonditionierungsjournalAugust2016wwwncbinlmnihgov/pmc/articles/PMC4961270/[19659007lightboxesMarshallPWetal"AkuteneuromuskuläreundErmüdungsreaktionenaufdiePausenmethode"JournalofScienceundMedizinimSportUS-amerikanischeNationalbibliothekfürMedizinMärz2012wwwncbinlmnihgov/PubMed/?Term=21940213[19659007[MarshallPWetal"AkuteneuromuskuläreundErmüdungsreaktionenaufdiePausenmethode"JournalofScienceundMedizinimSportUS-amerikanischeNationalbibliothekfürMedizinMärz2012wwwncbinlmnihgov/pubMed/?term=21940213[19659007lightboxesThibaudeauChristian"accumulationmethodspause/break"Thibarmy20März2018thibarmycom/accumulation-methods-restbreak/

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