Too much fatigue… 1 or 2 work sets with 1 or 2 reps of failure is plenty… 4 to 8 reps
Yeah. Thats my understanding of pyramids. Typically the decay rate with 2 min. rest is about 10, 8, 6.
The last sports science thing I read (20 some years ago) said the recovery rate is about 75% of the preceeding set.
Similarly to drop sets, but with them you reduce weight instead of reps.
The answers are in the gym!
I confess. I dont know what took me so long to come back here.
- Assuming that DC Rest-Pause sets bring an individual closer to momentary muscle failure than 3 sets to failure…
- Also assuming that 3 sets taken to failure with longer rest periods would allow for more reps to be performed at weight…
I would argue that DC style Rest-Pause is more akin to Beyond Failure Training, than standard Failure Training.
If we can agree to the positive correlation between [proximity to failure] and [hypertrophy stimulus] - this trend would likely continue upwards when beyond failure as well.
So my line of thinking will lean towards DC Rest-Pause being more effective than 3 sets to failure.
*only if all sets were taken to actual momentary muscle failure.
Interesting question.
Rest-Pause sets are usually like this or worse. I could point to a few hundred examples in my log, or even find it in Dante’s own writing somewhere.
It’s very common for a rest pause set to go:
20 reps
10 reps
5 reps
*With minor variations, depending on the target muscle’s fiber makeup.
I guess what I’m getting at is: if failure is failure, why would it matter what rep he fails on, so long as it’s in a reasonably low rep-range?
I did this for like 2 years straight and my joints started shitting out on me hard.
Recommend increasing the rep-range so the weights don’t get as crazy as fast.
Zero joint issues. Higher reps can actually cause more issues in many cases. Too much volume, overuse, poor technique… could be issues for people but the heavy reps never caused me any problems.