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  1. #1
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    Zillagraybeard's Avatar
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    How much to Rest between Sets

    Changing your rest period length in between sets tends to have a relatively small effect on muscle growth [1]. But it still is something worth considering, as it can affect your performance in the gym.
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    There is compelling research indicating that if increasing rest time between sets allows for more training volume (reps*sets*weight) to be performed, longer rest periods are superior to short rest periods for gaining muscle [1-3].
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    This makes sense since (up to a certain point) there is a clear dose-response relationship between how much you overload your muscles and muscle growth [4].
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    Resting about 2-3 minutes on heavy compound lifts and 1-2 minutes on light solation exercises is a good general recommendation [5]. This will benefit training performance during your working sets while still providing a challenging workout.
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    .
    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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  2. #2
    Mecca Maniac Folk Artist's Avatar
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    Re: How much to Rest between Sets

    Thanks for the great info, since fatique accumulates over the course of a training session - you could rest less between the earlier sets and longer between later sets.




  3. #3
    Mecca V.I.P. Alexandoy's Avatar
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    Re: How much to Rest between Sets

    I think a longer rest period is a good idea because you give more opportunity for the muscles to temporarily recover and therefore you can do more reps in the process. But you should be observant of the signals that your body is giving because the more workout you do means the more abuse to the body. If you feel you cannot go for more exercise then it is best to stop.




  4. #4
    Mecca Maniac Heatman's Avatar
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    Re: How much to Rest between Sets

    At least, I try as much as possible to watch my energy levels whenever I'm working out because it's what determines how long I can push the drills.

    The more energized I feel, the shorter rest I take in the set but when I'm not too filled with energy, I do at least a minimum of 3-5 minutes rest.




 

 

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