{"id":8435,"date":"2026-04-09T15:29:57","date_gmt":"2026-04-09T15:29:57","guid":{"rendered":"https:\/\/fitolympia.com\/?p=8435"},"modified":"2026-04-09T15:30:01","modified_gmt":"2026-04-09T15:30:01","slug":"8-things-to-know-about-the-rest-pause-training-method","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ar\/8-things-to-know-about-the-rest-pause-training-method\/","title":{"rendered":"8 \u0623\u0634\u064a\u0627\u0621 \u064a\u062c\u0628 \u0645\u0639\u0631\u0641\u062a\u0647\u0627 \u0639\u0646 \u0637\u0631\u064a\u0642\u0629 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0631\u0627\u062d\u0629 \u0648\u0627\u0644\u062a\u0648\u0642\u0641"},"content":{"rendered":"

\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644 \u0628\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0648\u062a\u0642\u062f\u0645\u0643 \u0642\u062f \u0627\u0633\u062a\u0642\u0631\u060c \u0641\u0642\u062f \u064a\u0643\u0648\u0646 \u0627\u0644\u0648\u0642\u062a \u0642\u062f \u062d\u0627\u0646 \u0644\u0625\u062f\u062e\u0627\u0644 \u062a\u0642\u0646\u064a\u0629 \u0630\u0627\u062a \u0643\u062b\u0627\u0641\u0629 \u0623\u0639\u0644\u0649. \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0631\u0627\u062d\u0629 \u0648\u0627\u0644\u062a\u0648\u0642\u0641 \u0647\u0648 \u0637\u0631\u064a\u0642\u0629 \u0645\u062f\u0639\u0648\u0645\u0629 \u0639\u0644\u0645\u064a\u0627 \u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u062a\u062c\u0627\u0648\u0632 \u0627\u0644\u062c\u0645\u0648\u062f \u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u0639\u0638\u064a\u0645 \u062a\u062c\u0646\u064a\u062f \u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u062e\u0644\u0627\u0644 \u0641\u062a\u0631\u0629 \u062a\u062f\u0631\u064a\u0628 \u0645\u0643\u062b\u0641\u0629 \u2014 \u0648\u0627\u0644\u0645\u0643\u0627\u0633\u0628 \u0627\u0644\u062a\u064a \u064a\u062d\u0642\u0642\u0647\u0627 \u062d\u0642\u064a\u0642\u064a\u0629.<\/p>

\u0645\u0627 \u0647\u0648 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0631\u0627\u062d\u0629 \u0648\u0627\u0644\u062a\u0648\u0642\u0641 \u0627\u0644\u0645\u0624\u0642\u062a\u061f<\/h2>

\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0631\u0627\u062d\u0629 \u0648\u0627\u0644\u062a\u0648\u0642\u0641 \u064a\u0642\u0633\u0645 \u0645\u062c\u0645\u0648\u0639\u0629 \u0627\u0644\u0639\u0645\u0644 \u0627\u0644\u0648\u0627\u062d\u062f\u0629 \u0625\u0644\u0649 \u0639\u062f\u0629 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0635\u063a\u0631\u0629 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0623\u062d\u0645\u0627\u0644 \u0634\u0628\u0647 \u0642\u0635\u0648\u0649\u060c \u0645\u0641\u0635\u0648\u0644\u0629 \u0628\u0641\u062a\u0631\u0627\u062a \u0627\u0633\u062a\u0631\u0627\u062d\u0629 \u0642\u0635\u064a\u0631\u0629. \u0628\u062f\u0644\u0627 \u0645\u0646 \u0625\u0643\u0645\u0627\u0644 \u062c\u0645\u064a\u0639 \u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a \u062f\u0648\u0646 \u0627\u0646\u0642\u0637\u0627\u0639\u060c \u062a\u062f\u0641\u0639 \u062d\u062a\u0649 \u0627\u0644\u0641\u0634\u0644\u060c \u062b\u0645 \u062a\u0633\u062a\u0631\u064a\u062d 10\u201330 \u062b\u0627\u0646\u064a\u0629\u060c \u062b\u0645 \u062a\u0643\u0631\u0631 \u2014 \u062d\u062a\u0649 \u062a\u062c\u0645\u0639 \u062d\u062c\u0645\u0627 \u0625\u062c\u0645\u0627\u0644\u064a\u0627 \u0623\u0643\u0628\u0631 \u0628\u0643\u062b\u064a\u0631 \u0645\u0645\u0627 \u062a\u0633\u0645\u062d \u0628\u0647 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0629 \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a\u0629.<\/p>

\u0623\u0628\u062d\u0627\u062b \u0646\u0634\u0631\u062a \u0641\u064aJournal of Strength and Conditioning Research<\/em>\u064a\u0624\u0643\u062f \u0623\u0646 \u0628\u0631\u0648\u062a\u0648\u0643\u0648\u0644\u0627\u062a \u0627\u0644\u0631\u0627\u062d\u0629 \u0648\u0627\u0644\u062a\u0648\u0642\u0641 \u062a\u0646\u062a\u062c \u0625\u062c\u0647\u0627\u062f\u0627 \u0623\u064a\u0636\u064a\u0627 \u062d\u0627\u062f\u0627 \u0648\u062a\u0646\u0634\u064a\u0637 \u0623\u0644\u064a\u0627\u0641 \u0639\u0636\u0644\u064a\u0629 \u0623\u0643\u0628\u0631 \u0645\u0642\u0627\u0631\u0646\u0629 \u0628\u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a\u0629 \u0627\u0644\u0645\u0633\u062a\u0642\u064a\u0645\u0629\u060c \u0645\u0645\u0627 \u064a\u062c\u0639\u0644\u0647\u0627 \u0623\u062f\u0627\u0629 \u0642\u0648\u064a\u0629 \u0644\u062a\u062d\u0642\u064a\u0642 \u0623\u0647\u062f\u0627\u0641 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u062a\u0636\u062e\u0645.<\/p>

\u0644\u0645\u0627\u0630\u0627 \u064a\u0639\u0645\u0644<\/h2>

\u0639\u0646\u062f\u0645\u0627 \u062a\u062a\u062f\u0631\u0628 \u062d\u062a\u0649 \u0641\u0634\u0644 \u0639\u0636\u0644\u064a\u060c \u0641\u0625\u0646\u0643 \u062a\u0639\u0638\u0645 \u062a\u062c\u0646\u064a\u062f \u0627\u0644\u0648\u062d\u062f\u0629 \u0627\u0644\u062d\u0631\u0643\u064a\u0629 \u0648\u062e\u0644\u0642 \u062a\u0648\u062a\u0631 \u0645\u064a\u0643\u0627\u0646\u064a\u0643\u064a \u0643\u0628\u064a\u0631 \u2014 \u0648\u0647\u0645\u0627 \u0645\u0646 \u0627\u0644\u062f\u0627\u0641\u0639\u064a\u0646 \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u064a\u0646 \u0644\u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u0645\u0639 \u0625\u0635\u0644\u0627\u062d \u062a\u0644\u0643 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u062a\u0627\u0644\u0641\u0629\u060c \u062a\u0639\u0648\u062f \u0644\u0644\u0646\u0645\u0648 \u0623\u0643\u062b\u0631 \u0643\u062b\u0627\u0641\u0629 \u0648\u0623\u0642\u0648\u0649.<\/p>

\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0631\u0627\u062d\u0629 \u0648\u0627\u0644\u062a\u0648\u0642\u0641 \u064a\u062d\u0642\u0642 \u0630\u0644\u0643 \u0645\u0631\u0627\u0631\u0627 \u0648\u062a\u0643\u0631\u0627\u0631\u0627 \u0641\u064a \u062c\u0644\u0633\u0629 \u0648\u0627\u062d\u062f\u0629\u060c \u0645\u0645\u0627 \u064a\u0636\u0627\u0639\u0641 \u0648\u0642\u062a\u0643 \u062a\u062d\u062a \u0627\u0644\u062a\u0648\u062a\u0631 \u062f\u0648\u0646 \u0625\u0637\u0627\u0644\u0629 \u0645\u062f\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631.<\/p>

\"\"\/<\/figure>

\u0627\u0644\u0631\u0627\u062d\u0629 \u0648\u0627\u0644\u062a\u0648\u0642\u0641 \u0645\u0642\u0627\u0628\u0644 \u062a\u0642\u0646\u064a\u0627\u062a \u0627\u0644\u0634\u062f\u0629 \u0627\u0644\u0623\u062e\u0631\u0649<\/h2>

\u0627\u0644\u0631\u0627\u062d\u0629 \u0648\u0627\u0644\u062a\u0648\u0642\u0641 \u0644\u064a\u0633 \u0627\u0644\u0623\u062f\u0627\u0629 \u0627\u0644\u0648\u062d\u064a\u062f\u0629 \u0641\u064a \u062a\u0631\u0633\u0627\u0646\u0629 \u0627\u0644\u0631\u0627\u0641\u0639\u064a\u0646 \u0627\u0644\u0645\u062a\u0642\u062f\u0645\u064a\u0646. \u0625\u0644\u064a\u0643 \u0643\u064a\u0641 \u064a\u0642\u0627\u0631\u0646:<\/p>

  • Supersets<\/strong>: Two exercises performed back-to-back with no rest (e.g., biceps curls \u2192 triceps extensions)<\/li>
  • Alternating Sets<\/strong>: Similar to supersets, but with a brief rest between exercises<\/li>
  • Drop Sets<\/strong>: Complete a set to failure, reduce load by ~20%, and repeat until minimal weight remains<\/li> <\/ul>

    \u0644\u0643\u0644 \u0645\u0646\u0647\u0627 \u0645\u064a\u0632\u0629. \u0627\u0644\u062a\u0646\u0627\u0648\u0628 \u0628\u064a\u0646\u0647\u0627 \u0639\u0628\u0631 \u062f\u0648\u0631\u0629 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u064a\u0645\u0646\u0639 \u0627\u0644\u062a\u0643\u064a\u0641 \u0648\u064a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u062b\u0628\u0627\u062a \u0627\u0644\u062a\u0642\u062f\u0645.<\/p>

    \u0646\u0648\u0639\u0627\u0646: \u0627\u0644\u0642\u0648\u0629 \u0645\u0642\u0627\u0628\u0644 \u0627\u0644\u062a\u0636\u062e\u0645<\/h2>

    \u0647\u062f\u0641\u0643 \u064a\u062d\u062f\u062f \u0623\u064a \u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u0631\u0627\u062d\u0629 \u0648\u0627\u0644\u062a\u0648\u0642\u0641 \u0627\u0644\u0645\u0624\u0642\u062a \u062a\u0633\u062a\u062e\u062f\u0645\u0647.<\/p>

    \u0645\u0646 \u0623\u062c\u0644 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0642\u0648\u0629<\/h3>
    • Load<\/strong>: 80\u201390% of your 1-rep max (1RM)<\/li>
    • Protocol<\/strong>: Perform 1 rep \u2192 rest 10\u201315 seconds \u2192 repeat<\/li>
    • Target<\/strong>: Accumulate 10\u201312 total reps per set<\/li> <\/ul>

      \u0645\u0646 \u0623\u062c\u0644 \u062a\u0636\u062e\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/h3>
      • Load<\/strong>: ~75% of your 1RM<\/li>
      • Protocol<\/strong>: Perform a miniset to failure \u2192 rest 20\u201330 seconds \u2192 repeat for 3 minisets<\/li>
      • Target<\/strong>: 6\u201310 total reps per miniset; complete 3 full sets with 90 seconds rest between<\/li> <\/ul>
        \"\"\/<\/figure>

        \u0645\u0631\u0627\u062c\u0639\u0629 \u0644\u0639\u0627\u0645 2021 \u0641\u064aSports Medicine<\/em>\u0648\u062c\u062f \u0623\u0646 \u0643\u0644 \u0645\u0646 \u0628\u0631\u0648\u062a\u0648\u0643\u0648\u0644\u0627\u062a \u0627\u0644\u062d\u0645\u0644 \u0627\u0644\u0639\u0627\u0644\u064a \u0648\u0627\u0644\u0645\u062a\u0648\u0633\u0637 \u0639\u0646\u062f \u0641\u0634\u0644\u0647\u0627\u060c \u062a\u0646\u062a\u062c \u0646\u062a\u0627\u0626\u062c \u062a\u0636\u062e\u0645 \u0645\u0645\u0627\u062b\u0644\u0629 \u2014 \u0645\u0645\u0627 \u064a\u062c\u0639\u0644 \u0627\u0644\u062a\u0646\u0641\u064a\u0630 \u0627\u0644\u0633\u0644\u064a\u0645 \u0623\u0643\u062b\u0631 \u0623\u0647\u0645\u064a\u0629 \u0645\u0646 \u0627\u062e\u062a\u064a\u0627\u0631 \u0627\u0644\u062d\u0645\u0644 \u0648\u062d\u062f\u0647.<\/p>

        \u0627\u0644\u0623\u062e\u0637\u0627\u0621 \u0627\u0644\u0634\u0627\u0626\u0639\u0629 \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u062a\u062c\u0646\u0628\u0647\u0627<\/h2>

        \u0627\u0644\u062a\u062d\u0645\u064a\u0644 \u0627\u0644\u0632\u0627\u0626\u062f \u0645\u0628\u0643\u0631 \u062c\u062f\u0627.<\/strong>\u0625\u0630\u0627 \u0643\u0646\u062a \u062c\u062f\u064a\u062f\u0627 \u0641\u064a \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0627\u0626\u0645 \u0639\u0644\u0649 1RM\u060c \u0641\u0628\u062f\u0623 \u062a\u062f\u0631\u064a\u062c\u064a\u0627. \u0627\u0644\u0633\u0639\u064a \u0648\u0631\u0627\u0621 \u0623\u0642\u0635\u0649 \u0648\u0632\u0646 \u0642\u0628\u0644 \u0623\u0646 \u062a\u0636\u0628\u0637 \u062a\u0642\u0646\u064a\u062a\u0643 \u064a\u0632\u064a\u062f \u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631.<\/p>

        \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u064a\u062a\u0648\u0642\u0641 \u0639\u0646 \u0627\u0644\u0631\u0627\u062d\u0629 \u0628\u0634\u0643\u0644 \u0645\u062a\u0643\u0631\u0631.<\/strong>\u0647\u0630\u0647 \u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u062a\u062a\u0637\u0644\u0628 \u062c\u0647\u062f\u0627 \u0643\u0628\u064a\u0631\u0627 \u0639\u0644\u0649 \u062c\u0647\u0627\u0632\u0643 \u0627\u0644\u0639\u0635\u0628\u064a \u0627\u0644\u0645\u0631\u0643\u0632\u064a \u0648\u0639\u0636\u0644\u0627\u062a\u0643. \u0627\u0633\u062a\u062e\u062f\u0645\u0647\u0627 \u0639\u0644\u0649 \u062f\u0648\u0631\u0629 \u0646\u0635\u0641 \u0634\u0647\u0631\u064a\u0629 \u2014 \u0637\u0628\u0642\u0647\u0627 \u0644\u0645\u062f\u0629 6\u20138 \u0623\u0633\u0627\u0628\u064a\u0639\u060c \u062b\u0645 \u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u0627\u0644\u062f\u0648\u0631\u0629 \u0644\u0646\u0641\u0633 \u0627\u0644\u0641\u062a\u0631\u0629. \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0644\u064a\u0633 \u062e\u064a\u0627\u0631\u0627\u061b \u0647\u0648 \u0627\u0644\u0645\u0643\u0627\u0646 \u0627\u0644\u0630\u064a \u062a\u062d\u0642\u0642 \u0641\u064a\u0647 \u0627\u0644\u0645\u0643\u0627\u0633\u0628 \u0641\u0639\u0644\u064a\u0627.<\/p>

        \u0643\u064a\u0641\u064a\u0629 \u0628\u0631\u0645\u062c\u062a\u0647<\/h2>
        \"\"\/<\/figure>

        \u0642\u062f\u0645 \u0627\u0633\u062a\u0631\u0627\u062d\u0629 \u0648\u062a\u0648\u0642\u0641 \u0645\u0624\u0642\u062a \u0641\u064a \u062d\u0631\u0643\u0629 \u0645\u0631\u0643\u0628\u0629 \u0648\u0627\u062d\u062f\u0629 \u0623\u0648 \u0627\u062b\u0646\u062a\u064a\u0646 \u0641\u064a \u0643\u0644 \u062c\u0644\u0633\u0629 \u2014 \u0645\u062b\u0644 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621\u060c \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0635\u062f\u0631\u060c \u0623\u0648 \u062a\u062c\u062f\u064a\u0641 \u0627\u0644\u0628\u0627\u0631\u0628\u0644. \u062a\u062c\u0646\u0628 \u062a\u0637\u0628\u064a\u0642\u0647 \u0639\u0644\u0649 \u0643\u0644 \u062a\u0645\u0631\u064a\u0646\u061b \u0627\u0644\u0625\u0641\u0631\u0627\u0637 \u0641\u064a \u0627\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u064a\u0647\u0632\u0645 \u0645\u0628\u062f\u0623 \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0627\u0644\u0630\u064a \u064a\u062c\u0639\u0644\u0647 \u0641\u0639\u0627\u0644\u0627.<\/p>

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        \u0627\u0644\u062e\u0644\u0627\u0635\u0629<\/h2>

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        \u062d\u062f\u062f \u0647\u062f\u0641\u0643\u060c \u0627\u062e\u062a\u0631 \u0628\u0631\u0648\u062a\u0648\u0643\u0648\u0644\u0643\u060c \u0648\u0646\u0641\u0630 \u0630\u0644\u0643 \u0628\u0627\u0646\u0636\u0628\u0627\u0637. \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0633\u062a\u0639\u0643\u0633 \u0627\u0644\u062c\u0647\u062f.<\/p>

        \u0627\u0644\u0645\u0635\u0627\u062f\u0631:<\/strong><\/p>

        • Prestes, J. et al. (2019). Journal of Strength and Conditioning Research<\/em> \u2014 Comparison of rest-pause and traditional resistance training.<\/li>
        • Schoenfeld, B.J. (2010). Journal of Strength and Conditioning Research<\/em> \u2014 Mechanisms of muscle hypertrophy.<\/li>
        • Grgic, J. et al. (2021). Sports Medicine<\/em> \u2014 Effects of resistance training load on hypertrophy and strength.<\/li> <\/ul>

          Disclaimer: This article is for informational and educational purposes only. Consult a certified fitness professional or healthcare provider before beginning any new high-intensity training program, especially if you have a history of injury or musculoskeletal conditions.<\/em><\/p>

          <\/p> ","protected":false},"excerpt":{"rendered":"

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[…]<\/p>\n","protected":false},"author":2,"featured_media":19346,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"narrow-width-container","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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