Why Short Rest Times Are Killing Your Muscle Gains

Another overanalyzed, overhyped, and overcomplicated training variable is rest times. Most “experts” believe you should keep rest periods short in order to provide an anabolic environment, while achieving a massive pump.

The amount of time we spend resting in between sets was once thought to be a very important factor for building muscle mass—particularly due to acute “spikes” in growth hormone when rest intervals are kept short.

These days, however, we’ve got vast amounts of compelling evidence that suggests otherwise.

Hormonal responses do still result from shorter rest periods, but those short bursts of growth hormone (GH) aren’t responsible for more muscle growth.

This isn’t to say that there is anything inherently wrong with short rest intervals; however, if they’re impairing your ability to perform, they can become a huge roadblock to your training.

The point of rest periods is twofold: (1) to ensure you’re primed and ready for your next set and (2) to mitigate the amount of time you spend in the weight room. As long as you’re resting just enough to ensure you’re recovered and ready for your next set—without resting so long that you end up spending your entire day at the gym—you’ll be all set.

Although there isn’t an exact timeframe you should aim for, there are some basic guidelines I’d recommend. However, let me be very clear: I do not expect you to sit around with a stopwatch and time your rest periods. Instead, pay attention to your body and use your best judgment when deciding whether or not you’re ready for your next set.

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References:
https://www.ncbi.nlm.nih.gov/pubmed/20555276
https://www.ncbi.nlm.nih.gov/pubmed/19910330
https://www.ncbi.nlm.nih.gov/pubmed/22105707
https://www.ncbi.nlm.nih.gov/pubmed/19736298
https://www.ncbi.nlm.nih.gov/pubmed/20959702
https://www.ncbi.nlm.nih.gov/pubmed/15807876
https://www.ncbi.nlm.nih.gov/pubmed/19077743
https://www.ncbi.nlm.nih.gov/pubmed/26605807
https://www.ncbi.nlm.nih.gov/pubmed/28617715

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