What do you think: rest-pause vs forced reps.

[SteelWeaver]

It's harder to get a spotter on squats at my new gym, so I've been doing rest-pause for the last set or two - crank out 5, wait 20 secs, do another 1, wait 20 secs, another 1 or 2, etc - about 4 times or so.

Is this better or more effective for hypertrophy than having the spotter help you force out a few more?

Any thoughts?

 

[SteelWeaver]

Well, since nobody else has any thoughts - these are my observations from the past 2 weeks:

Rest-pause causes more DOMS.

Unless you shorten the pause to less than 20 secs, you pretty much never reach failure.