Rest-Pause
Short 10-20 second rests within a single set, used to squeeze out extra reps at heavier loads.
What is rest-pause training?
Rest-pause training takes a single set to near failure, then adds short 10-20 second rest periods to allow partial recovery before squeezing out a few more reps at the same weight. This cycle can repeat two or three times within what started as one set.
Unlike a drop set, the weight stays the same throughout — only the rest changes. This makes rest-pause a way to accumulate more reps at a heavier load than you could otherwise manage in one continuous effort.
How to structure rest-pause training
Example rest-pause set: Squat to failure at a heavy weight (e.g., 6 reps), rest 15 seconds, push out 2-3 more reps, rest 15 seconds again, finish with 1-2 final reps.
Because the load stays heavy throughout, this technique is best used with major compound lifts and good form discipline, not exercises that are technically demanding when fatigued.
Who rest-pause works well for
Rest-pause suits lifters looking to add intensity to strength-focused training without changing the weight on the bar. It's often used on a primary lift's final set rather than throughout an entire session.
Logging rest-pause sets in FitForgeFlow
Log the full rest-pause sequence as one set in FitForgeFlow — total reps across all mini-bursts are recorded together, so your history reflects the real effort, not just the first burst.