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Rest time for strength4/2/2023 ![]() However, the two minute-group performed extra sets to match the training volume of the five minute-group. One training study saw similar gains in muscle size and strength from training with two minutes vs. 5Ī meta-analysis from 2009 agrees with these results, finding that resting three to five minutes between sets produced greater increases in maximal strength than one minute or less. In a 2016 training study that spanned over eight weeks, participants resting three minutes between sets increased their muscle mass and strength twice as much as participants who rested only one minute between sets. ![]() How Does Rest Interval Between Sets Affect Your Muscle Growth and Strength Gains? Longer rest periods lead to more reps done at a given weight.Īnd, those extra reps make quite a difference in the long term. You could, of course, argue that the short rest group could hypothetically compensate by doing an additional 4–5 sets of 2–3 reps, which was the average number of reps in their last set, to make up for the difference.īut, as most people base their training around the number of sets they do rather than the number of reps they do, I’d say this is seldom done. They did 44% more reps in all five sets combined when they rested three minutes between sets instead of one. ![]() The participants performed significantly fewer reps with the same weight when they were only afforded one minute of rest between sets. Here’s how the difference in rest periods affected the average number of reps performed in each set. 5 sets on their 10RM, with 3 minutes of rest between sets.5 sets on their 10RM, with 1 minute of rest between sets.In the following two sessions, the participants did as many reps in the bench press as possible over: (That is, the maximum weight they could lift for ten reps, which was tested before the two subsequent sessions.) Twelve resistance-trained young men with an average bench press max of 1.5 times their body weight, were tested on two different occasions for how many reps they could do in 5 sets with their 10RM in the bench press. How much of a difference do longer rest intervals make? A Brazilian study on bench press performance tested this. How Does Rest Between Sets Affect Your Performance? The difference between resting for 1 or 2 minutes is larger than the difference between resting for 2 or 3 minutes.Most of your recovery (95%) happens during your first two minutes of rest.Two practical conclusions can be drawn from this: For recovery closer to 99%, which might be necessary between sets of really challenging weights, you might need to rest for five minutes or more. (There are more factors, but your force recovery very closely matches your creatine recovery)Īfter about two minutes, you will have recovered 95% of your force. Well, pretty much when you have resynthesized your creatine phosphate. So how long after a set have you recovered your strength? This resynthesis is slower if you are low on muscle glycogen, and doesn’t happen at all if you have occluded the blood flow to the muscle. That means that you have recovered 50% of the creatine you used in a set after 30 seconds, 75% after 60 seconds, 87.5% after 90 seconds, and about 95% after two minutes of rest. Your creatine phosphate then begins to quickly restore, mainly using muscle glycogen as the energy source, over the following minutes.Īs a rule of thumb, restocking your creatine stores can be approximated to a half-time of about 30 seconds. Your muscles’ store of ATP, however, only lasts long enough to fuel a few seconds of maximal work, such as a heavy lift of a short sprint.ĪTP production from creatine phosphate (red) vs glycogen (gray) during high-intensity exercise.Īfter an exhausting set to failure, the level of creatine phosphate in your muscles can be as low as 15–30% of its resting levels. Your muscles use a molecule called ATP (adenosine triphosphate) as their energy source. How Long Does It Take to Recover after a Set? Meaning, that you should rest until you have recovered enough to do another good set, or to do the next set in your training program with good form. The rule of thumb is: long enough to be able to lift what you should in your next set. The amount of time you rest between sets is one of the fundamental variables in your training, and it has a big influence on your training results. How long should you rest between sets if your goal is muscle growth and strength gain? ![]()
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