Need advice - pauses between reps

[sparkycat]

Here are two different scenarios. Which one is the best way to go :

1) I can lift a weight for 10 reps and have to put in max effort to get the last rep

2) I can do the same lift but with a heavier weight, do 6 reps, pause 2 or 3 seconds, do 2 more reps, pause 2 or 3 seconds, and do 2 more reps.

Is it better to do 10 reps without pause, or use a heavier weight and do the short pauses in order to get in all the reps? It seems to me the intensity is greatest lifting with the two pauses. It certainly feels that way when I do it.

 

[Bob Smith]

Best way in terms of what?

 

[sparkycat]

I'm looking for the best way to gain muscle mass.

 

[BamBam]

mix it up. spend 1st week with pauses and next with reps.

just to note: for muscular mass i would suggest less reps per set and MORE WEIGHT. to gain mass, lift mass!!!!

best of luck.

 

[Bob Smith]

I'm looking for the best way to gain muscle mass.

There are three threads you need to focus on if your main goal is muscular size.
1. Tribute to John Smith
2. The HST thread
3. Dual Factor Hypertrophy Training (DFHT)

Those three are all awesome choices for size and all will lead to strength gains of varying degrees.