Amount of Rest Between Sets - more or less????

[drtbear1967]

Bodybuilders often employ short rest periods in an effort to promote gains in muscle size, but that’s probably not the best method. Studies such as this one show that using longer rest periods (3-minutes) is more effective for promoting gains in size and strength than short rest periods. This is likely due to the cumulative muscular and CNS fatigue that short rest periods can cause – this leads to a reduction in muscle activation (and workout volume) and impairs gains!
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Based on: Schoenfeld, B. J., Pope, Z. K., Benik, F. M., Hester, G. M., Sellers, J., Nooner, J. L., ... & Just, B. L. (2016). Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. Journal of Strength and Conditioning Research, 30(7), 1805-1812.
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[Ashop]

Over trial and error through the years if I'm going for size, strength I rest 2-2.5 minutes. When I'm trying to lean up and get shredded I rest 1-1.5 minutes

 

[drtbear1967]

I am right there with you.

 

[Beti ona]

The rest time is marked by the type of exercise and the number of reps.

Example:

Free squat at 8 repetitions: 2.5-3 minutes.
1-hand triceps extension at 12-15 reps: 1 minute.

 

[Ashop]

The rest time is marked by the type of exercise and the number of reps.

Example:

Free squat at 8 repetitions: 2.5-3 minutes.
1-hand triceps extension at 12-15 reps: 1 minute.

I like that. Very logical and makes sense.

 

[JackSteel]

I take quite a bit of rest. I don’t time it but it’s easily a couple minutes 50% of the time. But my workouts are often 2-3 hours long so.... to each their own. Not everyone has the time.


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[BigZ]

I rest for as many minutes as I need, lol. Hey, I'm old.

 

[Beti ona]

I like that. Very logical and makes sense.

Yes, thanks.


That is why I always shake my head when people talk about short rest times in their workouts. Come on man, if you train hard, you can't always rest for 30 seconds or 1 minute. A heavy series of squats or deadlifts leave you KO for a few minutes.