Zillagraybeard
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Changing the length of your rest periods between sets has a negligible influence on muscle development. However, it is something to think about because it might impair your performance in the gym.
There is solid evidence that if extending rest time between sets allows for increased training volume (reps*sets*weight), longer rest times are preferable than short rest periods for muscle growth.
This makes sense because there is a definite dose-response link between how much you strain your muscles and muscular development (up to a point).
A decent general advice is to rest for 2-3 minutes after strong compound lifts and 1-2 minutes after light solation exercises. This will improve training performance during working sets while still offering a difficult exercise.
THE EVIDENCE:
1. https://www.ncbi.nlm.nih.gov/pubmed/25047853
2. https://www.ncbi.nlm.nih.gov/pubmed/19077743
3. https://www.ncbi.nlm.nih.gov/pubmed/26605807
4. https://www.ncbi.nlm.nih.gov/pubmed/20847704
5. https://www.ncbi.nlm.nih.gov/pubmed/19204579
There is solid evidence that if extending rest time between sets allows for increased training volume (reps*sets*weight), longer rest times are preferable than short rest periods for muscle growth.
This makes sense because there is a definite dose-response link between how much you strain your muscles and muscular development (up to a point).
A decent general advice is to rest for 2-3 minutes after strong compound lifts and 1-2 minutes after light solation exercises. This will improve training performance during working sets while still offering a difficult exercise.
THE EVIDENCE:
1. https://www.ncbi.nlm.nih.gov/pubmed/25047853
2. https://www.ncbi.nlm.nih.gov/pubmed/19077743
3. https://www.ncbi.nlm.nih.gov/pubmed/26605807
4. https://www.ncbi.nlm.nih.gov/pubmed/20847704
5. https://www.ncbi.nlm.nih.gov/pubmed/19204579
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