Dead-Stops and Drop Sets

Failure is the key. It doesn’t matter how you get there. That being said, I don’t think a 3RM will do the trick. The study is the following article used 8 reps and 30 reps to failure.

Different muscles and movements tend to have certain variations that work better than others. Drop sets for delts are probably better than rest/pause. I like the old 21s technique for a lot of exercises but I’ll do 8s and 10s (8 bottom half/8 top half/8 full reps). Rest/pause might be better for me compound movements. It’s also personal preference.