STRENGTH GAINS: HOW LONG TO REST IN BETWEEN SETS

HOW LONG SHOULD I WAIT IN BETWEEN SETS?

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BEST REST TIME FOR STRENGTH GAINS: HOW LONG TO REST IN BETWEEN SETS SUMMARY

• How long to rest between sets is a frequent questions asked by those wanting to gain muscle.
• If you are trying to increase volume, self-selected rest periods are better.
• 75 seconds between sets may represent the optimal time to improve strength gains while minimizing time spent in the gym.
• There were no differences between strength gains for the 75 seconds and self-selected rest period group.

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OPTIMAL REST TIME BETWEEN SETS

It’s been advocated that you rest until you are ready to perform your next set for optimal increases in strength and muscle growth. Earlier studies have found that self-selected rest periods result in greater training volume. (1,2) Most of the earlier studies used acute training protocols to measure volume, but researchers examined the long-term effects of rest period duration on strength gains.

Researchers had resistance-trained men use either a fixed rest period protocol (i.e., 75-second rest periods) or a self-selected rest period (i.e., did their next set when they felt ready). The subjects completed three sets with 75% of one-repetition maximum until repetition failure of each exercise three times a week for eight weeks. The training exercises included chest press, lat pull-down, shoulder press, and the seated row.

The self-selected training group performed more repetitions in all exercises than the self-selected rest group, but strength gains were the same for both groups at the end of the study. The self-selected rest period group showed a small trend towards greater strength gains. Larger increases in strength could have occurred if the study had lasted longer than 8 weeks. The self-selected rest interval spent more time in the gym, taking 37% more time to complete each session when compared to the fixed rest interval group. The average rest period between sets was 82.4 seconds, and 146.3 seconds for the self-selected rest periods. (3)

If muscle growth and increased volume are your goals, a self-selected rest period can be beneficial as more repetitions are completed. If you are trying to maximize strength and are limited to a set time in the gym, 75-second rest periods are a useful marker to maximize strength while having a time-efficient workout.

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Key Points:

• ·      If you are trying to increase volume, self-selected rest periods are better
• ·      75 seconds between sets may represent the optimal time to improve strength gains while minimizing time spent in the gym
• ·      There were no differences between strength gains for the 75 seconds and self-selected rest period group.

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REFERENCES

1.     Miranda, H., Fleck, S. J., Simão, R., Barreto, A. C., Dantas, E. H., & Novaes, J. (2007). Effect of two different rest period lengths on the number of repetitions performed during resistance training. Journal of strength and conditioning research, 21(4), 1032–1036.

2.     Willardson, J. M., & Burkett, L. N. (2008). The effect of different rest intervals between sets on volume components and strength gains. Journal of strength and conditioning research, 22(1), 146–152.

3.     Simão, Roberto & Polito, Marcos & de Salles, Belmiro & Marinho, Daniel & Garrido, Nuno & Junior, Evaldo & Willardson, Jeffrey. (2020). Acute and Long-Term Comparison of Fixed vs. Self-Selected Rest Interval Between Sets on Upper-Body Strength. Journal of Strength and Conditioning Research.

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