When we use rest-pause training, we take very short rests between each mini-set of a set. So we might do 10 reps, then 3 reps, 2 reps and 2 reps, with 10 seconds of rest between each mini-set. This should give us 17 total reps, and 12 stimulating reps. However, due to the accumulation of CNS fatigue during the first 10 reps, not all of the additional reps in the mini-sets will be stimulating. Even so, rest-pause has one advantage over multiple sets with short rests, because it uses fewer reps to achieve failure, which reduces the CNS fatigue in the additional mini-sets.

The main disadvantage of rest-pause training is the high level of peripheral fatigue that is caused and sustained for a long period of time. Rather than the peripheral fatigue being sustained for just 5 stimulating reps, it is sustained for much longer. This often leads to high levels of muscle damage, since muscle damage is caused mainly by biochemical factors and not mechanical ones. This muscle damage can then require a longer period of time to recover from. So it may not be possible to train using rest-pause as often as we might want. It probably depends on the individual and the muscle group and how susceptible to damage they are.

As regards multi-joint exercises, peripheral fatigue affects coordination, so few people will find it enjoyable to do rest-pause with squats and deadlifts, because their technique will be affected quite a lot.