💥This study found that using rest-pause sets increased muscle activation more so than traditional sets. Greater muscle activation is correlated with increases in muscle size (Wakahara, et. al. 2012) so rest-pause sets might help increase gains. Try rest-pause sets by performing a typical set of 6-10 reps, rest for about 15-20 seconds, then perform more reps to failure. You can even do multiple pauses in a set for maximum fatigue!
💥This study examined the effect of drop set training vs. traditional set training in the last 4-weeks of a training study. They found that the subjects performing drop sets had greater gains in muscle size than the group that continued to perform traditional sets.
✳️ Therefore, drop sets might be a more effective way to continue making gains for experienced lifters! Use drop sets in your training by going to failure at a set weight, drop weight, and then immediately go to failure again. You can even do multiple drops in one set for an insane pump!