7,835.2 6 1,013 kg) and time commitment (HI R T = 32 mi-

nutes vs. TT = 62 minutes), the blood lactate (H IRT = 10.5

6 2.1 mmol $ L

2 1

vs. TT = 5.1 6 1.2 mmol $ L

2 1

) and resting

energy expenditure at 22 hours (HI R T = 2,362 6 118

Kcal $ d

2 1

vs. TT = 1999 6 88 Kcal $ d

2 1

) were signiﬁcantly

greater for the H IRT protocol. Despite these ﬁndings, this

study did not ﬁnd differences in the change in percentage

body fat and circumferences between the rest-pause group

and the traditional multiple-set group. Signiﬁcant differences

in these parameters may require greater than 6 weeks of

training. However, this hypothesis requires further study.

Strength gains for both rest-pause and traditional

multiple-set R T methods in recreationally trained individuals

were consistent with meta-analyses for recreationally trained

nonathletes ( 1 7,19). These studies have identiﬁed that peak

gains in strength occur with a training intensity of 80% 1RM

for recreationally trained individuals as used in this study.

Furthermore, the length of rest intervals between RT meth-

ods did not to affect strength gains, demonstrating that

strength increases are load dependent for recreationally

trained individuals. This is consistent with a previous

research with recreationally trained subjects, where after

a 10-week training period, no differences for strength gains

between groups were observed when using different rest

intervals between sets ( 4).

This study had some limitations that should be noted.

First, the study period lasted 6 weeks and it is not clear

whether results between protocols would be different over

a longer RT program. Second, muscle thickness was

measured only at the middle portion of the muscle, and

there is evidence that hypertrophy occur at the proximal and

distal regions too ( 27). Therefore, we cannot discard differ-

ent changes in proximal or distal muscle thickness promoted

by different RT methods. Finally, our subject population

consisted of young recreationally RT men and women, and

ﬁndings cannot be generalized to other populations

(untrained, athletes, and the elderly).

P RACTICAL A PPLICATIONS

In conclusion, our ﬁndings indicate the viability of the rest-

pause method in recreationally trained individuals to achieve

greater gains in muscle strength for the upper and lower limb

musculature. The gains in muscle strength from rest-pause

method were equal to that achieved with multiple-set RT

method. As strength coaches usually vary training methods

in an RT program for continued muscle strength and muscle

mass enhancement, the rest-pause method elicited superior

gains in localized muscular endurance and hypertrophy in

the thigh musculature. Thus, if maximizing muscular endur-

ance, hypertrophy, and time efﬁciency ( 14) are of primary

importance, then the rest-pause method should be used at

the exclusion of the traditional multiple-set RT method.

These ﬁndings suggest a potential beneﬁt to incorporating

a wide spectrum of RT methods in a strength- and

hypertrophy-oriented RT program.

A CKNOWLEDGMENTS

The authors have no ﬁnancial, consultant, institutional, or

other relationships that might lead to bias or a conﬂict of

interest. The results of this study do not constitute endorse-

ment of the product by the authors or the National Strength

and Conditioning Association. All the authors contributed to

the study design, data collection, and article preparation.

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