All other resistance training variables were held constant. Here’s the scoop:Ī cohort of 21 young men were randomly assigned to either a group that performed a lifting routine with 1- or 3-minute rest intervals. I recently collaborated on a just-published study that investigated the effect of rest intervals on strength and hypertrophy. Moreover, no study had investigated the generally accepted guidelines of taking 3 minutes rest for strength gains and 1 minute for hypertrophy in resistance-trained individuals. That said, our recommendations were limited by a dearth of controlled studies on the topic. ![]() As I discussed in this blog post, It would appear from current evidence that you can self-select a rest period that allows you to exert the needed effort into your next set without compromising muscular gains. After a thorough scrutiny of the literature, we determined that there was little basis for the claim that shorter rest intervals was beneficial to hypertrophy. Some have specifically pointed to acute post-exercise increases in anabolic hormones as a primary driving factor in the process.īack in 2014, I co-authored a review paper on the topic with my colleague Menno Henselmans that was published in the journal Sports Medicine. This is based on the premise that higher metabolic stress associated with limiting rest between sets will promote a greater muscle-building stimulus. Alternatively, short rest intervals of around 1 minute are generally recommended for maximizing muscle growth. ![]() What is the Ideal Rest Interval for Muscle Growth? Implications from Our Recent StudyĬurrent resistance training guidelines recommend long rest intervals (i.e.
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