How Much REST BETWEEN SETS ? | Abhinav Mahajan #shorts

Rest Between Sets: What’s Right for Me?

Resistance training is used for a variety of purposes. The main reason is to increase strength. However, some people want to focus on muscular endurance, weight loss, or form, among other goals.

When you’re focused on an objective, it’s easy to pay the most attention to the work you’re doing in each set. However, to achieve these objectives, you should also keep in mind the rest between sets of exercise.

How muscles are fueled

Muscles are fueled by three energy systems: the phosphagen system, the anaerobic (glycolytic) system, and the aerobic (oxidative) system.

As your muscles work, these systems take turns leading the way to synthesize adenosine triphosphate, providing energy to your muscle cells.

The first two systems are shorter duration systems, meaning they provide high force production for a short amount of time.

The phosphagen system provides muscle energy for up to 30 seconds of muscle work and is involved in high force production activities. After that, the glycolytic system provides energy for work from 30 seconds–3 minutes and is involved in moderate force production activities (1Trusted Source, 2).

These two systems are involved in most resistance training activities focused on strength and muscle hypertrophy.

As exercise duration exceeds 3 minutes, the aerobic system takes over and is involved in lower force production activities (1Trusted Source, 2).

These energy systems are constantly at work during all types of activity to supply your body with the energy it needs to perform activities.

For example, if a person is lifting heavy weights, they will produce a greater force for a short period of time, but they will need a period to recover to be able to repeat the same activity with the same force.

Nevertheless, the amount of time you rest to recover enough to repeat the same performance can be adjusted to help meet specific training goals.

Whether your goal is to increase muscle size or increase endurance, rest periods between sets can be tailored to achieve each type of goal.

How long should I rest between sets if my goal is muscle mass?

In order for muscle fibers to grow in size, they need to be stimulated to increase the cross-sectional area of the muscle. This is called muscular hypertrophy.

Typically for bodybuilders, the increase in muscle size is the most important factor, compared with strength, endurance, and fat loss. Bodybuilders are judged in their sport based on size, muscle symmetry, and definition.

Even if you aren’t a bodybuilder, many fitness enthusiasts want to enhance muscle size to achieve a certain look.

If your goal is aesthetic, you’d benefit from hypertrophy training. This type of training typically leads to higher lactic acid and blood lactate levels, which are associated with an increase in muscle work performed.

In hypertrophy training, the objective is to overload the muscles and cause temporary trauma to the muscle fibers so that they are stimulated to grow and increase their cross-sectional area.

Typically, there is very little difference between the loads handled for those wanting to induce hypertrophy and those wishing to solely increase strength. These loads typically range from 50%–90% of your 1 rep max.

However, the biggest difference in training for muscle size versus strength is in rest between sets. Studies have found that to induce muscle hypertrophy, optimal rest intervals are between 30–90 seconds (3, 4Trusted Source).

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