![]() ![]() This was because the longer rest group able to lift heavier weights and more total volume as they were more rested and recovered. Group B: Long rest group (3 min rest between sets)Īfter 8 weeks, “ the 3 min rest group experienced better strength gains and muscle growth than the 1 min rest group“.Group A: Short rest group (1 min rest between sets).Both the groups trained for 8-12 rep range for all exercises but with different rest periods. In this study, he took 21 resistance-trained individuals and divided them into two groups, and monitor them for 8 weeks. Brad Schoenfeld published a study comparing short vs long rest periods for better strength and hypertrophy results. What Research Say About Rest Between Sets? Now, which one gives better muscle-building and strength gain results? Let’s check out what research says. So to conclude – with shorter rest periods you’ll get more metabolic stress and with longer rest periods you’ll get more volume and lift heavier. However, you may not feel that ‘pump’ or that satisfaction of ‘intense workout’ with longer rest. Hence, with longer rests, you can achieve: With longer rest (about 2-3 min) you are able to lift a heavier weight or do more reps in your sets. Now let’s look at the case of longer rest periods in between sets. With a short rest period, you won’t be able to lift as heavy or do as many reps as you would do with longer rest between sets. But another important thing for maximizing muscle hypertrophy is Total Workout Volume. Though, you’ll feel the better pump and more burning sensation with shorter rests between sets. Hence with shorter rest periods, you’ll get:ĭoes that mean shorter rest periods of about 1 min give better muscle-building results? Well… No. Brad Schoenfeld shows that metabolic stress is the major factor in muscle growth. ![]() However, according to a 2010 meta-analysis done by Dr. It doesn’t necessarily mean you’ll get better muscle-building benefits. Well, the burn you feel with shorter rest periods is because of high metabolic stress and the formation of lactic acid in your muscles. And more the burn, more the muscle growth. The main reason behind that is the ‘burn’ they feel. Some people believe that shorter rest periods are better than the longer ones. CONCLUSION Short Rest Periods Between Sets (~1 min) ![]()
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