Because even though the most important trigger for muscle growth is progressive tension overload - lifting more weight over time – there's a second stimulus for growth: metabolic fatigue. Cutting your rest can also mean more muscle. (Related: The 10 best dumbbell exercises)īut shifting weight and reps is your only way to bigger gains. With exercises like the dumbbell curl or lateral raise, you don’t need to stand around waiting for several minutes before you do your next set – 60-90 seconds of rest is ample.
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They should be adjusted depending on your goals and the exercise you’re doing.īut it’s a different story when you’re working smaller muscle groups. But not for everyone, and not all the time. So both these approaches make sense some of the time. (Related: 6 ways to speed up muscle recovery) But the training variable that gets least attention is what you do when you’re not moving metal. You know that the amount of weight you lift, as well as the number of sets and reps you do in each workout, affects your results. Which of these guys is right? Well, neither. (Related: How quickly can I build visible muscle?) Even though his breathless jog from kettlebells to squat rack leaves him too exhausted to lift more than a quarter of his 1RM. And over on the battle ropes – no, the versaclimber – wait, the preacher bench – is the circuit obsessive, who thinks any minute still is a minute wasted and flits between equipment like an unsated hummingbird. Sat hogging the bench is the guy who supersets a handful of reps with a heavy dose of Instagram, then looks affronted when you ask if you can jump in for a set. 22(1):146-52.Gyms are populated by two types of lifter. The effect of different rest intervals between sets on volume components and strength gains. Squat strength gains were not significantly different between 2 minutes versus 4 minutes rest between sets.
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The effect of rest interval length on bench press performance with heavy vs. J Strength Cond Res.19(3):572-82.ģ minute rests between sets of bench press allowed for more repetition to be performed than rests of 2 or 1 minute. long rest period between the sets in hypertrophic resistance training: influence on muscle strength, size, and hormonal adaptations in trained men. No significant difference in acute hormonal and neuromuscular responses or long-term training adaptations in muscle strength and mass were found.Īhtiainen JP, Pakarinen A, Alen M, Kraemer WJ, Häkkinen K (2005).
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compared 2 to 5 minute rest periods in previously strength-trained men. Here is some research, now stop watching the clock and start concentrating on lifting weights!Īhtiainen et. Rest until your breathing returns to normal, but not too long where your muscles get cold. which is the reason you are working out in the first place!Ĭatch your breath, relax, get a drink, concentrate on the muscle worked and do another set! Rest as much as reasonably needed between sets! This will enable you to recover between sets and better perform the lifting of the weight. Using time as a variable in your workout is completely self-defeating. Lifting weights is NOT an aerobic exercise! I can not think of a better way to ruin a workout then to be concentrating on the second hand of a clock between sets! Regarding all these questions about "how long should I rest between sets?" and "should I time my rest periods?" etc.