In this phase, the goal isn't just to lift heavy, but to accumulate total work capacity. By Week 8, your body is primed for higher metabolic demands. Using the rest-pause method at this stage forces your muscles to operate under significant fatigue, recruiting high-threshold, growth-prone fast-twitch fibers. How the Rest-Pause Method Works
: Depending on your specific program, you may repeat the pause and extension once more to complete one full "Rest-Pause Set". Why It’s Effective for Hypertrophy
: Pick the weight back up and perform as many additional repetitions as possible (usually 2–5 reps).