What is a rest-pause set?

A rest-pause set is an advanced training technique used to push your muscles past their usual point of fatigue. It involves performing as many reps as possible, taking a short rest, and then continuing with the same weight for additional mini-sets until you reach a specific total rep target.

In the Built With Science+ app, some users on shorter-duration programs may come across rest-pause exercises that have their max reps set to 30. This setup is intentional and helps you achieve higher training volume in less time, perfect for efficient muscle growth and endurance development.

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Why You Can Only Enter Weight (Not Reps)

For rest-pause exercises, your total target is already defined as 30 reps. This is why your workout tracker will only allow you to enter the weight you’re lifting — the app automatically counts your progress toward that total rep goal.

Instead of performing all 30 reps in a single set, you’ll complete multiple smaller sets with short rest intervals (about 10–20 seconds between each) until you hit 30 total reps.

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Example Breakdown

Let’s say your program includes a rest-pause hip thrust machine (30 reps). You might complete it like this:

• Set 1: 15 reps

• Rest 15 seconds

• Set 2: 9 reps

• Rest 15 seconds

• Set 3: 6 reps
  Total: 30 reps

This method keeps the target clear and allows you to maintain intensity across shorter bursts of effort.

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How Rest-Pause Sets Fit Into Your Program

Rest-pause exercises are included strategically to help you:

• Build muscular endurance without extending workout duration.

• Recruit more muscle fibers by training beyond normal fatigue levels.

• Improve work capacity while maintaining strength.