When you think of training intensity, many lifters think of extended set techniques. Typically, these techniques are designed to push a set beyond failure. But not everyone trains to failure, let alone past it. In this article, we look at the differences between rest-pause, myo-sets, and cluster sets. One of these techniques increases intensity by going to past failure, and the other two do so without going quite that far.
What Is Rest-Pause?
Here’s a classic extended-set technique that’s been around since the 1940’s. There are actually quite a few rest-pause variations. Perhaps the most common is as follows:
- Use a weight that lets you fail around 8-10 reps.
- When you reach failure on your set, rack the weight and take a 5-10 second “rest-pause”.
- Then unrack the weight and knock out a few more reps to failure.
- Take another 5-10 second rest-pause.
- Knock out a few more reps to failure.
- That’s all one set.
For reference, here’s the very early version observed by Joe Weider in the 40’s, and subsequently recorded in his “Weider Principles”.
- Use a challenging weight.
- Perform 2-3 reps, then rest for 30-40 seconds.
- Knock out 2-3 more reps, then rest another 30-40 seconds.
- Do 2-3 more reps.
- Do this for a total of 3-4 rest pauses.
This version does not mention taking each set to failure. Its advantage is that the short rest periods allow time for ATP to be re-synthesized, allowing you to do more reps than usual.(1)
What Are Myo Sets?
Also known as myo reps, this technique originated in the early 2000’s. The unusual name comes from the Greek word for “muscle.” It was named by Borge Fagerli, a “peak performance” coach. Myo sets exhaust your muscle fibers gradually, which allows for extended muscle activation and stimulation. With this technique, you perform a heavy initial set taken close to failure. You take a brief 10 to 15 second rest, then perform several additional mini-sets with short 10-15 second rest intervals. This helps you extend time under tension and, as noted, maximize muscle fiber recruitment.
For Example:
- Perform 8-15 reps for your first heavy set.
- Rest 10-15 seconds.
- Using the same weight, perform 3-5 reps.
- Rest another 10-15 seconds.
- Continue in this manner until you reach failure.
What Are Cluster Sets?
With cluster sets, you’re taking a set and breaking it into several mini-sets by adding short in-set rest periods. This technique does not require going to failure on each “mini set”. Instead, you’re working with a challenging weight, and basically making the set achievable by resting in between a predetermined number of reps.
For Example:
- Let’s say your rep goal is 8 reps.
- Perform 2-3 reps.
- Rest for 15 seconds.
- Using the same weight, perform 2-3 more reps.
- Rest again for 15 seconds
- Perform 2 final reps.
Similar Techniques
As you can see, myo sets and cluster sets are very similar to rest-pause (and drop sets for that matter). The differences are minor, it mostly comes down to whether or not you’re going to failure. Ultimately, these techniques extend time under tension, increase intensity, and can shorten workout length. If done in a progressive manner, they are also a form of progressive overload. Rich was a believer in moving away from the concept of forever-increasing the weight used. Instead, he switched to higher rep pump sets. He also made use of several intensity techniques, all a part of his concept of always changing things up.
Recap
So how do you work these into your routine? Any of the techniques mentioned here can be used by all but the brand new lifter. Newbies should be concerned with exercise form and increasing strength. Once you’ve spent 6 months training, feel free to adapt some of these techniques. If done correctly, rest-pause sets, myo sets, or cluster sets (and drop sets) mean you shouldn’t have to do a lot of additional work. That makes these techniques ideal for any lifter with limited training time. Add a 5% Nutrition pre-workout, All Day You May as your intra-workout, and Real Carbs + Protein post-workout. All that’s left to do is hit the gym!
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