![]() ![]() Brad Schoenfeld, one of the world's leading muscle growth researchers, says: "It would appear that you can self-select a rest period that allows you to exert the needed effort into your next set without compromising hypertrophic results." For two reasons: first of all, more research is needed, and secondly, the researchers of one of the aforementioned studies suggest it may not be necessary for all muscle groups and exercises. So is that it? 2-3 minutes between sets for single-joint exercises and multi-joint exercises respectively? This is pretty consistent with the aforementioned cited research. ![]() Because there is a dose-response relationship between volume and muscle growth, it stands to reason that by resting for just 1 minute, you're taking shortcuts on the amount of weight you can lift.Īnother study found that roughly 2 minutes of rest in between sets was superior for single-joint exercises like chest flies, but 3 minutes was better for compound movements like bench- press. So how did this occur? The researchers speculated that lesser periods of rest (1 minute) meant there was a reduction in the volume load over the workout the amount of weight they could lift was reduced. The researchers found that strength was greater for the 1 rep max in the squat and bench press for the 3-minute rest group (no surprises there), but muscle growth was greater in the 3- minute rest group! They did three sets of 8-12 reps per exercise, and they trained for 3 days a week for 8 weeks. It examined 21 young men, who performed 7 different exercises working major muscle groups of the upper and lower body. But what about less than 2 minutes when we're time-poor?Īnother study looked at 3 minutes of rest vs 1 minute of rest. They found no differences in muscle growth between both groups! Great, so we know that 5 minutes is too long (and no one does that besides the gym talk-show host) and that 2 minutes might be ideal. Group two: Rested 5 minutes between sets.Group one: Rested 2 minutes between sets.
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