To maximize strength, do 1 to 5 reps per set and rest for at least 3 minutes between each set to allow your muscles energy stores to be fully restored so you can maximize the intensity on each set. So for strength building, you’ll want to take a longer rest period – anywhere from 3 to 5 minutes between sets. This works in your favor when you’re trying to get stronger. When you allow enough rest time for ATP and creatine phosphate to be fully restored, you’re able to maximize your power output on the next set. Once you’ve completed a set, it takes about three minutes for the phosphagens your muscles used up to be replaced. When you’re training with heavy weights and doing fewer repetitions, your muscles rely on stored ATP and creatine phosphate, also known as phosphagens, for energy. If your primary goal is to build strength, resting longer between sets helps you achieve your objective. Rest time between sets can be as short as 30 seconds or as long as 5 minutes, depending upon your goals. On the other hand, if your main goal is to burn fat while increasing muscle endurance, short rest periods work in your favor. If your primary goal is to build strength, short rest periods will limit your gains. This limits the weight and volume you can do on the subsequent set. If your rest period is short, your muscles won’t have completely recovered from the last set. Why is the amount of rest time between sets important? It affects your performance on the next set. Most people focus on training intensity and volume and give less thought to how long to rest between sets. How long should you rest between sets when you resistance train? It all depends on what you’re trying to accomplish. Shop Cathe Fitness Equipment & Accessories.Take those two-minute rests after your major compound exercises like squats, presses, and rows, which are more physically taxing and take longer to recover from.īut you can stick to shorter, 60-second rests for single-joint movements like biceps curls, which you’ll bounce back from more quickly. This study only compared one-minute and three-minute rests, but other research suggests that two minutes may be enough to fully recover between sets, he says. How Long to Rest Between SetsĬonsider working longer rests into your routine if you want to build strength and size, says Schoenfeld. Those heavier weights put more tension on your muscles, which may lead to bigger gains in both strength and size. Why the difference? The researchers think that a longer rest period allows you to recover more fully between sets, which may enable you to lift heavier weights in your next set, says lead study author Brad Schoenfeld, Ph.D. Resting for only 1 minute between sets, on the other hand, could hold you back to only 187 pounds. That’s big: If you can bench 180 pounds, a lifting regimen with longer rests could help you increase that to 203 pounds in eight weeks. That’s compared to the one-minute rest group, which increased its maxes by 7.6 percent and 4.1 percent, respectively. They increased their one-rep max for the squat by 15.2 percent and for the bench by 12.7 percent. The longer resters won this contest, too. The researchers also tested the subjects’ strength gains by determining their one-rep max in the bench press and back squat. Related: Workout Nutrition: What and When to Eat to Build Muscle But those millimeters come from such an easy tweak that few guys who are trying to bulk would turn them down. We’re not talking about monster gains: The longer-resting group grew an extra 1.2 to 3.5 millimeters in each muscle. The men who had rested longer had more growth in all the muscles tested: the biceps, triceps, and quads. The only difference between the two groups: One rested for one minute between sets, and the other rested for three minutes.Īfter eight weeks, the researchers used ultrasound imaging to measure the lifters’ muscle growth. It’s scientifically designed to burn fat fast and define every muscle in your body.) (Looking for a body-shredding workout program? Try THE 21-DAY METASHRED. Each workout, they did three sets of eight to twelve reps of each exercise, lifting to failure. It was a typical bodybuilding regimen: back squats, leg presses, leg extensions, bench presses, shoulder presses, lat pulldowns, and cable rows. In the study, two groups of experienced lifters did the same workout three times a week for eight weeks. Resting longer between sets could help you build bigger, stronger muscles, according to recent research in The Journal of Strength and Conditioning Research.
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