Rest-Pause training does not increase intracellular growth factors or metabolic responses compared to traditional resistance exercise.
REST PAUSE TRAINING MORE ANABOLIC THAN TRADITIONAL TRAINING?
DOES REST-PAUSE TRAINING RESULT IN GREATER ANABOLIC SIGNALING PATHWAYS IN MUSCLES SUMMARY
- Rest-Pause training does not increase intracellular growth factors or metabolic responses compared to traditional resistance exercise.
DO GREATER ANABOLIC HORMONES RESULT IN MORE MUSCLE GAINS?
For many years, it has been implied that short rest periods increase GH and testosterone, which can increase muscle growth. Short rest periods increase GH and testosterone more than longer rest periods, but does it lead to long-term muscle growth? A landmark study had subjects use the same total workout volume (reps x sets x weight lifted) but different rest periods between sets (2 min vs. 5 min).
The cool thing about this study was that it was a six-month crossover design in two 3-month block sessions. Half of the participants trained using 2-minute rest intervals between sets for the first block, and the other half trained using 5-minute rest intervals between sets. At the end of the six months, there was no significant difference between testosterone, free testosterone, or GH between the short and long-rest period groups. Also, both groups had similar gains in muscle mass and strength.(1) This suggests that you can rest anywhere between 2-5 minutes between sets and get similar results based on your preference.
SHOULD YOU WORRY ABOUT ACUTE HORMONES INCREASING MUSCLE GROWTH?
A vast majority of the studies suggest that acute increases in anabolic hormones have no impact on muscle growth. Professor Stuart Phillips has led the charge in debunking the role of acute anabolic hormones and muscle growth. In a 2016 study, subjects trained with either a heavy weight, low repetitions (~75%-90% of a 1RM), or high repetitions (~30–50% of a 1RM). Despite an acute increase in anabolic hormones, there was no correlation between acute anabolic hormones and muscle growth; both groups increased muscle mass similarly.(2)
One exciting finding from this study was that local androgen receptor concentration was correlated with increased muscle mass, suggesting that rather than systemic hormones (i.e., testosterone, GH), androgen receptor concentration is more important for muscle growth.