~15 min
A single working set is taken to (or near) failure, followed by a very brief rest (10-20s), then continued for a few more reps — repeated 2-3 times to extend one 'set' well past normal failure.
How it works
Choose a weight (commonly 80-90% of 1RM or a weight for a 6-10 rep max). Perform reps to failure or near-failure, rack the weight, rest only 10-20 seconds, then immediately perform more reps to failure again. Repeat this rest-pause cycle 2-4 times before considering the full 'set' complete.
Pros
- Extends time under tension and total volume beyond a standard set
- Very time-efficient way to add intensity/volume
- Strong hypertrophy stimulus in a compressed timeframe
- No extra equipment needed
Cons
- Very high fatigue and discomfort — not beginner friendly
- Risk of form breakdown near failure, especially on complex lifts
- Should be used sparingly (not every session) due to systemic fatigue cost
Best for
HypertrophyBreaking strength/size plateausAdvanced lifters needing extra intensity techniques
Examples
- DB Shoulder Press: 8 reps to near-failure, rest 15s, 3 more reps, rest 15s, 2 more reps = one 'set'
- Leg Press rest-pause: 12 reps, rest 20s, 5 reps, rest 20s, 3 reps
Notes
A classic high-intensity technique associated with bodybuilding methodologies (Mike Mentzer/Dorian Yates-style HIT training lineage).