A solution to this could be supersetting opposing body parts so that your muscles are getting in the adequate rest in between sets. Some of you may not have the time to wait as long as three minutes in between sets as it can significantly extend the length of your workout. Many of our clients are busy professionals in Toronto that work in the financial district. It may not surprise many of us that taking longer rest periods can translate to increased strength, but the fact that it also resulted in increased size can make this an excellent strategy for anyone looking to add lean muscle to their frame. This shows that if you’re training at the right intensity, more training volume can result in more muscle growth. The researchers believe that the difference in results was ultimately due to the three-minute group doing roughly 20% more training volume than the other, simply because they have more time to rest in between sets. They also tested their muscular endurance by having everyone do as many reps as possible before failure with 50% of their 1RM.īoth groups had improvements, but the group that rested three minutes outperformed the other on every measurement, and by a significant margin as well. They also measured their strength by having each candidate test their 1 rep max (1RM). The study also had the individuals increase their weight to the extent possible every week.Īfter the study, they measured their muscle growth based on the thickness of their biceps, triceps and quads. Each set was taken to failure in the 8-12 rep range.
REST TIME BETWEEN COMPOUND EXERCISES FULL
There was one that rested three minutes between sets and the other that rested one minute between sets for their heavy compound lifts.Įach of the groups trained three times per week focusing on three full body workouts, focusing on compound exercises for chest, legs and back (think deadlifts, squats, etc). Researchers have questioned this for years and numerous studies have been conducted to try and decipher which methodology is more optimal to assist with muscle growth.Īs part of the study, researchers split up the candidates into two separate groups. Should we rest one minute between sets or three minutes?
We’ve heard different things from different trainers with different schools of thought. There has been plenty of debate about how long we should rest between sets.
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