In general, several studies show that 3 to 5-minute rest intervals might be the optimum amount of rest between sets. Overall, The Optimal Rest Time Appears To Be 3-5 Minutes You should aim to complete 2-3 sets of 12-16 repetitions of each strength resistance exercise – with only minimal rest in between. Your Goal: Muscular EnduranceĪccording to ACE (American Council on Exercise), if your goal is to increase muscular endurance, your rest intervals should be even shorter – not more than 30 seconds.Īdditionally, a review of 35 studies supports this claim by showing that shorter rest intervals really are beneficial for muscular endurance. Which is why, moderate rest periods are recommended for muscle growth: the weights lifted are heavy enough to target the muscle fibers to maximize growth, while the fatigue experienced switches on the mechanisms that help you grow muscle. However, you also want to rest long enough so that you can continue lifting a heavy-enough weight repeatedly to stimulate growth. When aiming to bulk up, you don’t want your body to fully recover between sets – because building muscle requires tiring them out. Shorter rest periods result in higher muscular fatigue, and that stimulates high acute levels of anabolic hormones and boosts buffering capacity. The case for moderate rest periods comes from the belief that the increase in metabolic stress (or “burning” sensation) results in bigger, bulkier muscles. These rest intervals are known as moderate rest periods. If you’re training to bulk up and increase your muscle size, your rest intervals should be between 30 and 90 seconds. Now, if your goal is muscular hypertrophy, the recommended rest periods are shorter. You should use heavier resistance when building muscular strength – and aim to complete 2-6 sets of 4-8 repetitions, according to the ACE (American Council on Exercise). Having a 2 to 5-minute rest interval between sets may help prevent fatigue and leave you feeling more energized to do more. Your Goal: Muscular StrengthĮxpert sources suggest that for building strength, having slightly longer rest periods would be beneficial – meaning that you should rest for at least 2 to 5 minutes between sets. The rest periods will be different for each of these goals – because what you’re aiming to do to your muscles is different. What active rest does is giving you an aerobic workout – as well as cutting down on the total amount of time needed for a complete workout! What is the Optimal Rest Interval Between Sets?Īnd now, onto the golden question! As mentioned above, the amount of time you rest between sets depends on your fitness goal.įor example, you could be training for one or a few of the following reasons: aesthetics, absolute strength, weight loss, or improving your muscular endurance. The key is to train a different group of muscles during your active rest, so you can rest your muscles to continue with the sets after you’ve rested. If you’re weightlifting, taking an active rest may mean incorporating supersets or circuits into your training routine. There are two types of rest periods – such as active rest (you’re jogging in place, jumping jacks, or doing push-ups) or passive rest (which means you’re just standing, lightly walking around, or sitting down).Īctive rest means you’re keeping your heart rate elevated, while passive rest allows your heart rate to drop as quickly as possible. The rest period between sets refers to the amount of time you spend recovering between sets of resistance exercises. So, if you want to know how long you should rest between sets based on your fitness goal, read on to find out! What Are We Defining As A Rest Period Between Sets? In this post, we’ve really dug into the science for you – and provided an answer to this common question. Is there one straightforward answer? As it turns out, the recommended length of your rest interval varies depending on your reason for entering the gym in the first place! Why? Research shows that your rest intervals can directly affect your training outcome – so it isn’t just about giving your muscles a break, so you don’t pass out! īut how long you should let your muscles rest for is a question commonly asked in the fitness industry. Strength training is gaining popularity in the fitness world – and it is now among the most popular physical activities for increasing muscular strength, muscular power, endurance, and hypertrophy (which refers to increased muscular size as a result of exercise).įor muscle growth, having periods of rest is just as important as working out.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |