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11-05-2019, 08:52 AM #1
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Amount of Rest Between Sets - more or less????
Bodybuilders often employ short rest periods in an effort to promote gains in muscle size, but that’s probably not the best method. Studies such as this one show that using longer rest periods (3-minutes) is more effective for promoting gains in size and strength than short rest periods. This is likely due to the cumulative muscular and CNS fatigue that short rest periods can cause – this leads to a reduction in muscle activation (and workout volume) and impairs gains!
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▪️ Based on: Schoenfeld, B. J., Pope, Z. K., Benik, F. M., Hester, G. M., Sellers, J., Nooner, J. L., ... & Just, B. L. (2016). Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. Journal of Strength and Conditioning Research, 30(7), 1805-1812.
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11-05-2019, 05:51 PM #2
Over trial and error through the years if I'm going for size, strength I rest 2-2.5 minutes. When I'm trying to lean up and get shredded I rest 1-1.5 minutes
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11-06-2019, 08:43 AM #3
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11-06-2019, 10:09 AM #4
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The rest time is marked by the type of exercise and the number of reps.
Example:
Free squat at 8 repetitions: 2.5-3 minutes.
1-hand triceps extension at 12-15 reps: 1 minute.JackSteel liked this post
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11-12-2019, 06:41 PM #5JackSteel liked this post
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11-26-2019, 03:53 PM #6
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11-26-2019, 07:04 PM #7
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11-27-2019, 11:23 AM #8
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