Rest LONGER Between Sets For Faster Muscle Gains

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Rest Between Sets For Faster Muscle Gains

Taking too short of a rest between sets can reduce your ability to build muscle at your maximum potential.

A lot of training plans you’ll find online or on YouTube have a prescribed rest time between sets for each exercise. In a lot of cases, these rest times are just too short, and there’s really no good reason to stick to set-in-stone rest times in any case.

When you’re in the gym, if you want to stimulate hypertrophy and gain muscle to your maximum potential, your goal is to lift the maximum amount of weight that you’re capable of, for the maximum number of reps that you can, using proper form.

A hypertrophy-based workout is about maximizing progressive overload. So if the amount of rest between sets that you’re currently taking means that you end up lifting less weight or performing fewer reps with the same weight than you’d be capable of if you rested a bit longer, then you should be resting longer. This has also been shown pretty clearly in the research.

If your goal isn’t to be as big and as strong as possible, if you’re not trying to look like a bodybuilder, or if you simply enjoy a faster-paced workout, then shorter rest times are going to be fine, and of course there will be some individual variation at play.

In terms of practical recommendations, I don’t think there’s any need to have a pre-set rest time between sets. Just perform your set and then rest as long as you need to in order to feel ready to give a full effort on the next set.

Wait until your heart rate and your breathing are back to normal, the muscle burn from the previous set has subsided, and you feel mentally calm and prepared to train at your full potential. This will probably end up falling into the same general range over time but will also depend on how you feel on any given day or how much effort you exerted on the previous set.

How close you went to failure and what specific exercise you were performing also influence how much rest between sets you’re going to need. For an isolation exercise, you might only need two minutes for complete recovery, whereas for a heavy compound set, it could be three to five minutes or more. If in doubt, rest longer rather than shorter.

Resting longer between sets also decreases your chances of injury, especially on big compound lifts that are more technically complex and where you’re moving more total weight, as you want to make sure that your technique remains as solid as possible.

Bottom line?

Taking slightly longer rest time in between sets will improve your ability to achieve progressive overload in the big picture, and it will be the superior choice if your goal is to build muscle and gain strength optimally.

Видео Rest LONGER Between Sets For Faster Muscle Gains канала Sean Nalewanyj