If you're looking to boost your strength gains and muscle growth, alternating rest-pause training may be the key. This variation of traditional rest-pause training involves alternating between two exercises targeting different muscle groups, maximizing time under tension and metabolic stress.

By increasing workout intensity and time under tension, this method promotes muscle growth and performance improvement, making it ideal for intermediate to advanced trainees seeking to break through plateaus.

This method is best suited for intermediate and advanced trainees who have a solid foundation in strength training and proper exercise form. Beginners should first focus on building a base level of strength and familiarity with exercises before attempting this method.

To incorporate alternating rest-pause training into your workouts, choose two exercises targeting different muscle groups. Perform a set to failure for the first exercise, rest briefly, then perform a set for the second exercise. Repeat this pattern with short rest periods between sets. Adjust sets, reps, and rest periods according to your goals and fitness level.

Ensure proper progression by gradually increasing weight, reducing rest periods, or increasing the number of reps or sets. Change exercises or training variables periodically to prevent plateaus and maintain consistent progress.

Alternating rest-pause training can be effectively combined with other training methods, such as supersets, drop sets, or pyramid training, to further enhance workout intensity and variation.

Sample weekly progression:

Week 1:

• Perform each set to failure or close to failure, using a weight that allows you to complete 8-10 reps.
• Rest 30 seconds between sets.

Week 2:

• Perform each set to failure or close to failure, using a weight that allows you to complete 6-8 reps.
• Rest 25 seconds between sets.

Week 3:

• Perform each set to failure or close to failure, using a weight that allows you to complete 4-6 reps.
• Rest 20 seconds between sets.

Week 4: