The answers are in the gym!
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I confess. I dont know what took me so long to come back here.
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- Assuming that DC Rest-Pause sets bring an individual closer to momentary muscle failure than 3 sets to failureā¦
- Also assuming that 3 sets taken to failure with longer rest periods would allow for more reps to be performed at weightā¦
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.
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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 Danteās own writing somewhere.
Itās very common for a rest pause set to go:
20 reps
10 reps
5 reps
*With minor variations, depending on the target muscleās fiber makeup.
I guess what Iām getting at is: if failure is failure, why would it matter what rep he fails on, so long as itās 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 donāt get as crazy as fast.
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Zero joint issues. Higher reps can actually cause more issues in many cases. Too much volume, overuse, poor techniqueā¦ could be issues for people but the heavy reps never caused me any problems.
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How feasible or sustainable is DC training over long term though? Cause the meat of my training now is usually 1 main lift then 1 accessory movement
Because of the āBlast/Cruiseā structure, it can be run indefinitely
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Was there ever a 5/3/1 Rest Pause article or blog post? Or is it just a variation in a book somewhere?
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Good post! Thanks!
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I think this is the coolest thing about 5/3/1. When youāre āin the systemā and you want to try something new, all the questions about how much, how heavy, and how often are already answered.
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Along with that
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I ran the 531+DC template in the bookā¦ didnāt work out for me.
Running just straight DC was far more effective.
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Thanks for all the responses gentlemen!
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I like doing 10Ć3 for squats.
Which is which in your notation?
10 reps Ć 3 sets
Or
10 sets Ć 3 reps.
I like 3 Ć 10, 3 reps Ć 10 sets.
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You got it. X sets for Y reps.
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I legit got some PTSD seeing that after how much if it I used to consume back when I was using it as a vehicle for Nuts n More and sunflower butterā¦
Although now we have to buy some for the Thanksgiving stuffing, which seems like a far better use of it.
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