A 2020 study found that resting eight minutes between sets allowed people to maintain more reps from set to set than five-minute rests, and it’s unclear if that’s even the limit. However, fully recovering our strength between sets can require monstrously long rest periods. We’d still be stimulating muscle growth with every challenging set, but we’d need to do more sets to make up for the dwindling training volume. And if we don’t recover our strength between sets, we won’t be able to lift as heavy for as many reps, putting less mechanical tension on our muscles. If we don’t catch our breath between sets, we might be limited by our cardiovascular systems instead of by the strength of our muscles, and so we might cause the wrong type of adaptation-we’d grow fitter instead of stronger. The reason long rest periods are good for building muscle is that they give us a chance to catch our breath and recover our strength between sets. Short rest times, on the other hand, help us to improve our work capacity and general fitness, also helping us to build more muscle. Using long rest times allows us to use heavier weights and gain more strength, helping us to build more muscle. What’s neat is that both approaches are correct. Bodybuilders would rest just 30–60 seconds between sets because it gave them better muscle pumps, kept their workouts short, improved their fitness, and, they thought, helped them build more muscle. Because of this, most bodybuilders rest 2–5 minutes between sets.īut a decade ago, short rest times were thought to be best for building muscle. More weight lifted for more sets means more mechanical tension, higher training volumes, and thus more muscle growth. With longer rest times, our muscles can better recover their strength between sets, allowing us to maintain more of our performance from set to set. Recently, research has been coming out showing that long rest periods between sets are best for building muscle.
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