Rest as you need, lift and gain experience. If you’re relatively new, don’t worry too much.
#REST TIME BETWEEN SETS HYPERTROPHY HOW TO#
How To Implement This Knowledge In Your Training The logic being if you’re not working to maximum intensity or failure, shorter rest periods are sufficient. Working to failure, the research favours longer rest periods simply so you can recover and lift heavy again in the next set, keeping your total volume high. The final piece of the puzzle to understand is intensity.
Perhaps not surprising when you consider the concept of ‘newbie gains’. Untrained people (gym newbies) seem to make good progress regardless of their rest period.
Trained people (those with a decent amount of strength training under their belts) are almost certain to benefit from longer rest periods. Why? It’s simple really, more rest enables a higher total volume.ĭigging deeper, results are more nuanced when you look at trained and untrained people. more than 60 seconds between sets, seem to favour hypertrophy (muscle growth) when compared to rest periods shorter than 60 seconds. So what did they find? At a very high level, it looks like longer rest periods, i.e. From an initial cohort of over 1,000 studies, the criteria narrowed it down to just six. In this case, they looked at all published studies longer than four weeks that measured muscle mass and compared rest intervals of less than 60 seconds to rest intervals greater than 60 seconds where subjects were healthy and injury-free. For the uninitiated, a systematic review looks at all the studies on a particular question that meet some criteria. How Much Rest Should You Take Between Sets?Ī team including internationally-renowned fitness expert Brad Schoenfeld carried out a systematic review on this very question. But by delving into some of the studies investigating this subject, we’ve come up with some useful guidelines. So then, how much rest is actually best? Well, it’s a simple question with a complex answer. Others prefer to take their time, believing that too short a rest time will lead to lower training volumes. Some swear by short rest periods, jumping back onto the squat rack after mere seconds to keep their heart rate up. Which is where the concept of rest comes in, and more specifically, your rest between sets. And as with most things fitness related, marginal gains are everything.įrom tracking the exact time to give your body a protein hit after a workout to eating carbs half an hour before bed and planning intricate weekly workout splits months in advance if you’re serious about your resistance training you’re probably going to be interested in everything around that simple act of lifting the weight. As UK gyms re-open again from the end of the month, all eyes (in the weights room at least) will be on one thing: gaining muscle.
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