Longer inter-set rest periods enhance muscle strength and hypertrophy in resistance-trained men.

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ndj1979
ndj1979 Posts: 29,139 Member
in Fitness and Exercise
saw this on FB and just wanted to throw it out there for all to view..

http://www.ncbi.nlm.nih.gov/pubmed/26605807/

don't have access to full study, but if anyone has it please feel free to link me to it...

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  • jmule24
    jmule24 Posts: 1,404 Member
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    It makes sense to me. I would guess it has some to do with ATP replenishment and what not. At least for myself if I don't rest enough, I don't seem to give 100% on that set. I'm sure that has something to do with it also. How you measure that part, I have no flippin' clue!!! :smiley:
  • ndj1979
    ndj1979 Posts: 29,139 Member
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    jmule24 wrote: »
    It makes sense to me. I would guess it has some to do with ATP replenishment and what not. At least for myself if I don't rest enough, I don't seem to give 100% on that set. I'm sure that has something to do with it also. How you measure that part, I have no flippin' clue!!! :smiley:

    I usually give myself 2.5 to three minutes between sets…however, sometimes, if I am feeling fatigued at end of set 2 then I will give myself more rest and seems to work ….

  • jmule24
    jmule24 Posts: 1,404 Member
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    ndj1979 wrote: »
    jmule24 wrote: »
    It makes sense to me. I would guess it has some to do with ATP replenishment and what not. At least for myself if I don't rest enough, I don't seem to give 100% on that set. I'm sure that has something to do with it also. How you measure that part, I have no flippin' clue!!! :smiley:

    I usually give myself 2.5 to three minutes between sets…however, sometimes, if I am feeling fatigued at end of set 2 then I will give myself more rest and seems to work ….

    3 mins seems to be sweet spot for my compound lifts. When I'm doing hypertrophy based accessory, I honestly don't keep track of time, I just lift when I feel rested.
  • ninerbuff
    ninerbuff Posts: 48,525 Member
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    Lol, part of the reason why I probably stayed in the gym 2 hours a day LIFTING back in the day.

    A.C.E. Certified Personal and Group Fitness Trainer
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    Been in fitness for 30 years and have studied kinesiology and nutrition
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  • DopeItUp
    DopeItUp Posts: 18,771 Member
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    Good to hear. I usually shoot for 2 minutes on accessory movements but it usually stretches a little past that so it sounds like it's just right. I've tried 60 seconds of rest and while it's great to get a lot of volume in a short period, the amount of reps/weight I can do is significantly changed from resting an extra minute or two. So I've always wondered if it was worth it.

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