But there’s no magical number of minutes we need to wait. 2-minute rest periods are often tested as well. Now, we’re seeing that both 3-minute and 5-minute rest periods were tested.
Another 2016 study found that 5-minute rest periods roughly doubled the amount of protein synthesis compared to 1-minute rest periods.Dr Schoenfeld’s famous 2016 study found that 3-minute rest periods yielded more muscle growth than 1-minute rest periods when lifting in the 8–12 rep range.It’s conceivable that if we bring this mindset into our hypertrophy training, we’d learn to lift heavier weights, allowing us to stimulate more muscle growth with every set.Īll three of these points make logical sense, and all three were subsequently backed up by well-conducted research, leaving us little doubt that longer rest times can certainly help us build more muscle: This is why strength trainees often leave a couple of reps in reserve, rest for at least a few minutes between their sets, and stop doing sets before they get too fatigued. To practice that, we need to be starting each set feeling fairly fresh. Gaining strength isn’t just about gaining muscle, it’s also about training ourselves to contract our muscles as forcefully as possible. Even if you aren’t getting as many reps in later sets, the overall training volume would still be much higher, presumably leading to more muscle growth within the same timeframe. Imagine how many sets you could do within that same timeframe. A 2020 study found that resting eight minutes between sets allowed people to maintain more reps from set to set than five-minute rests, and it’s unclear if that’s even the limit. However, fully recovering our strength between sets can require monstrously long rest periods. We’d still be stimulating muscle growth with every challenging set, but we’d need to do more sets to make up for the dwindling training volume. And if we don’t recover our strength between sets, we won’t be able to lift as heavy for as many reps, putting less mechanical tension on our muscles. If we don’t catch our breath between sets, we might be limited by our cardiovascular systems instead of by the strength of our muscles, and so we might cause the wrong type of adaptation-we’d grow fitter instead of stronger. The reason long rest periods are good for building muscle is that they give us a chance to catch our breath and recover our strength between sets. The Benefits of Long Rest Times Better Recovery Between Sets More Growth Hormone From Shorter Rest Times?.
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