How much to Rest between weightlifting Sets

[Zillagraybeard]

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

 

[Folk Artist]

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.

 

[Alexandoy]

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.

 

[Heatman]

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.