08 Dec

Latest Research: How Much Rest Between Sets For Optimal Muscle Growth & Strength?

By Dayne Hudson

As the current research stands, we know that more rest in between sets seems to be better for muscle growth.

That is, 2-3 minutes is better than 30 seconds for optimal size and strength! 

There's many studies into this as I've written about before, so you might want to check it out! 

But as is always the complaint, a few of those studies weren't done into experienced resistance trained subjects.....but this one was.

And the good news is, the latest research into rest periods is consistent with what has been reported previously.

In this latest research, the 21 subjects were aged between 18-35 and were free from any illegal muscle building agents (1). 

They had been lifting for at least 6 months and were told to not take any legal performance enhancing drugs during the trial (eg creatine).

They were split into two groups - one group would perform a resistance training program with 1 minute of rest in between sets, with another taking 3 minutes of rest in between sets.
 
This went on for 8 weeks, with subjects doing 3 total body workouts a week - 3 sets of 8-12 repetition maximum across 7 different exercises.
 
Testing for strength, muscle endurance, growth of the biceps, triceps and quadriceps was done before and after the study via ultrasound imaging.
 
So what did they find?!
 
Obviously, maximal strength was significantly greater in the bench press and squat for the 3 minute rest period.
 
And as far as muscle growth went, the authors reported greater gains in the quadricep and a trend for bigger triceps too, but there was no large differences in the growth of the biceps between groups.
 
Both groups left with significant increases in upper body muscle endurance, with no large difference between them.
 
The authors conclude: 
 
"The present study provides evidence that longer rest periods promote greater increases in muscle strength and hypertrophy in young resistance-trained men."
 

So the practical applications here are pretty simple - powerlifters must rest at least 3 minutes in between sets, along with bodybuilders interested in maximal muscle size.

So the next time someone has a go at you for resting "too long" in between sets, you'll be able to unleash some solid science to shut them up!

 

"Stay Fit, Stay Flexed!" 

 

Still going round in circles wondering why you haven't achieved your ideal body?

Still think age is a problem?

Imagine this...losing weight by eating the foods you love DAILY and without subscribing to any garbage fad diets. What exactly am I talking about?

No quitting sugar

No paleo

No LOW CARB approaches

No weeks and weeks of "clean eating"

No dreadful cravings

No constant cardio

No detoxing

No cleanses 

No starving 

Imagine a lifestyle approach that's proven by certified studies to help you lose weight and KEEP IT OFF!

No more over eating, second guessing, craving foods you love, and spiralling out of control to put all the weight back!

Join hundreds of others FIT'N'FLEXED readers on a customised FIT'N'FLEXED diet plan TODAY! Click here for more info.

 

References 

(1) Schoenfeld BJ et al. Longer inter-set rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2015 Nov 20. [Epub ahead of print]

Author

Dayne Hudson's picture

Dayne Hudson