If you’ve been training consistently 3 to 6 months:Īssuming you’ve developed good exercise technique with your big exercises (bench press, chinups, shoulder press, squat, deadlift, etc.), focus on getting stronger in the next few months. Here are a few tips using this information to take your muscle mass up a notch. That’s why moderate rest periods hit the sweet spot of building muscle mass: the weights lifted are still heavy enough to target the muscle fibers with the greatest potential for growth, and the fatigue is sufficient to flip the switch to turn on the mechanisms that result in muscle growth. You actually don’t want to fully recover between sets, because building muscle requires tiring them out, but you also want to rest long enough that you can repeatedly use a weight heavy enough to stimulate growth. Your next option? Somewhere between short and long periods. However, by increasing strength, you’ll be able to use a much heavier weight, and you’ll be able to access more muscle fibers every time you lift. The drawback to long rest periods, however, is that you often don’t tire your muscles enough, which is a draw back if you’re looking to pack on size. The primary advantage with long rest periods is that, because they’re long enough to almost fully restore your strength, you can use near maximum weights that result in some monster gains in strength over time. If strength can’t be maintained, then the weights that you’ll be able to lift with shorter rest won’t be heavy enough to help your muscles grow.
The drawback of such a short rest period, however, is that you won’t be resting long enough to maintain sufficient strength. By limiting rest periods to about 30 seconds between sets of strength training exercises, you’ll do just that. Tiring your muscles through weight training is key to getting them bigger. Moderate rest periods – about 60-90 seconds Long rest periods – 2 minutes to 5 minutes Rest periods can be broken down into three categories: There are a lot of factors that go into muscle growth, and rest periods are one of them.
2000 14(1):102-113.How long should I rest between sets to build muscle? Nonuniform Response of Skeletal Muscle to Heavy Resistance Training: Can Bodybuilders Induce Regional Muscle Hypertrophy? The Journal of Strength & Conditioning Research. Longer Interset Rest Periods Enhance Muscle Strength and Hypertrophy in Resistance-Trained Men. Schoenfeld BJ, Pope ZK, Benik FM, Hester GM, Sellers J, Nooner JL, Schnaiter JA, Bond-Williams KE, Carter AS, Ross CL, Just BL, Henselmans M, Krieger JW. Rest interval between sets in strength training. PubMed PMID: 16095405.ĭe Salles BF, Simão R, Miranda F, Novaes Jda S, Lemos A, Willardson JM. long rest period between the sets in hypertrophic resistance training: influence on muscle strength, size, and hormonal adaptations in trained men. Use timer option “automatch reps” for best results.Īhtiainen JP, Pakarinen A, Alen M, Kraemer WJ, Häkkinen K. Muscle, you’ll rest at least 2 minutes for hypertrophy and at least 3 minutes for strength. For hypertrophy, 3 minutes is better than 1, but 5 minutes is no better than 2.
2005).įor strength, at least 3 minutes should be used. 5 minutes “did not have an influence on the magnitude of acute hormonal and neuromuscular responses or long-term training adaptations in muscle strength and mass in previously strength-trained men” ( Ahtiainen et al. 1-minute) “promote greater increases in muscle strength and hypertrophy in young resistance-trained men” ( Schoenfeld et al. “In terms of chronic adaptations, resting 3-5 minutes between sets produced greater increases in absolute strength, due to higher intensities and volumes of training” ( de Salles et al.“When training with loads between 50% and 90% of one repetition maximum, 3-5 minutes’ rest between sets allowed for greater repetitions over multiple sets” ( de Salles et al.For hypertrophy, rest at least 2 minutes between sets. How long you should rest depends on what you’re training. Find out how much time you should rest between sets when you lift weights to build muscle faster.
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