Rest-pause and drop-set training elicit similar strength and hypertrophy adaptations compared with traditional sets in resistance-trained males

• Published in: Applied physiology, nutrition, and metabolism Vol. 46; no. 11; pp. 1417 - 1424
• Main Authors: Enes, Alysson, Alves, Ragami C, Schoenfeld, Brad J, Oneda, Gustavo, Perin, Samuel C, Trindade, Thiago B, Prestes, Jonato, Souza-Junior, Tácito P
• Format: Journal Article
• Language: English
• Published: 1840 Woodward Drive, Suite 1, Ottawa, ON K2C 0P7 NRC Research Press 01.11.2021; Canadian Science Publishing NRC Research Press
• Subjects: Adaptation, Physiological; Adult; Athletes; Diet Records; drop-set; décroissance; entraînement en résistance; Exercise physiology; force musculaire; Humans; hypertrophie des muscles squelettiques; Male; Males; Mens health; Muscle strength; Muscle Strength - physiology; muscle thickness; Muscle, Skeletal - anatomy & histology; Muscle, Skeletal - physiology; Physiological aspects; Physiological research; repos-pause; resistance training; Resistance Training - methods; Rest; rest-pause; Skeletal Muscle Enlargement; skeletal muscle hypertrophy; Strength training; Strengthening exercises; Thigh - anatomy & histology; volume musculaire; Weight training; Young Adult; Brazil; force musculaire; muscle strength; drop-set; resistance training; volume musculaire; entraînement en résistance; hypertrophie des muscles squelettiques; décroissance; muscle thickness; repos-pause; rest-pause; skeletal muscle hypertrophy
• ISSN: 1715-5312; 1715-5320
• DOI: 10.1139/apnm-2021-0278

This paper aimed to compare the effect of drop-set (DS) and rest-pause (RP) systems versus traditional resistance training (TRT) with equalized total training volume on maximum dynamic strength (1RM) and thigh muscle thickness (MT). Twenty-eight resistance-trained males were randomly assigned to either RP (n = 10), DS (n = 9) or TRT (n = 9) protocols performed twice a week for 8 weeks. 1RM and MT of the proximal, middle and distal portions of the lateral thigh were assessed at baseline and post-intervention. A significant time × group interaction was observed for 1RM (P = 0.001) in the barbell back squat after 8-weeks. Post hoc comparisons revealed that RP promoted higher 1RM than TRT (P = 0.001); no statistical differences in strength were observed between the other conditions. A significant main effect of time was revealed for MT at the proximal (P = 0.0001) and middle (P = 0.0001) aspects of the lateral thigh for all training groups; however, the distal portion did not show a time effect (P = 0.190). There were no between-group interactions for MT. Our findings suggest that RP promotes slightly superior strength-related improvements compared with TRT, but hypertrophic adaptations are similar between conditions. Novelty: Rest-pause elicited a slightly superior benefit for strength adaptations compared with traditional resistance training. Resistance training systems do not promote superior hypertrophic adaptations when total training volume is equalized. Muscle thickness in distal portion of thigh is similar to baseline. Although modest, effect sizes tended to favor rest-pause.