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  • A little while ago, I touched on a video about a new research at the time that tested the

  • difference in muscle growth between 1 and 3 minutes of rest between sets.

  • In short, 3 minutes of rest was deemed superior because ultimately the additional recovery

  • time allowed for a larger total volume workload.

  • Now this year, in 2017, a new systematic review has been published, outlining all of the available

  • studies up to this point that touches on rest between sets.

  • All studies that met the following criteria were accepted into review:

  • 1, it was peer-reviewed and in English.

  • 2, it compared exercises using a rest interval less than 60 seconds to a rest interval greater

  • than 60 seconds.

  • 3, it used at least one method of measuring changes in muscle mass

  • 4, the experiment was longer than four weeks with at least 2 training sessions per week

  • And 5, the subjects were deemed healthy and injury-free

  • The criteria points are heavily restrictive but for good reason.

  • The last thing we want is to have other non-rest factors in training that might sway the results.

  • However, it also means fewer studies are acceptable.

  • 1,115 studies met the researcher’s initial screening.

  • But after applying criteria eligibility, the number boiled all the way down to 6 studies,

  • including the one analyzed in the older video.

  • With such a small field of studies to analyze, the information has to be cautiously interpreted.

  • Knowing this, we still have to consider any factor outside of rest that might reflect

  • on the results, such as trained versus untrained individuals, the type of exercise, and the

  • intensity of the training.

  • But if we just look at the surface, the research reviewers found that results tend to slightly

  • favor by a few percentage points using a longer rest of 60 seconds or more between sets than

  • anything shorter.

  • The main contributor to this finding is that resting more simply allows you to lift a higher

  • total volume by the end of your session, just like the findings of the past video.

  • Butbefore you run off and start doing 2 to 3-minute breaks between all of your sets,

  • we first need to revisit those other factors mentioned earlier.

  • When it comes to the trained versus untrained person, it almost seems like a guarantee that

  • if you already have a few years of lifting under your belt, then you will benefit from

  • more rest.

  • But, if youre just starting off or have maybe a few months to a year of training,

  • then any amount of rest can elicit a good amount of growth, perhaps due to the underlying

  • benefit of newbie gains.

  • Another factor is the intensity of the workout.

  • If the program youre using doesn’t push you close to muscular failure or the weight

  • youre using isn’t all too heavy, then shorter rest can work just fine.

  • In fact, there might a benefit of using shorter rests with a lower load and a higher rep scheme,

  • since there will be greater metabolite build-up of lactate, hydrogen ions, and inorganic phosphate,

  • which have been observed to increase muscle growth signaling.

  • On top of that, shorter rest intervals mean less time for the muscle to recover before

  • lifting again, which can heighten motor unit recruitment and promote the development of

  • themuscle pump.”

  • However, if youre lifting heavy, then once again, the research favors more rest between

  • sets.

  • Finally, when we dissect the researcher further, it seems that longer rest intervals benefit

  • multi-joint compound movements the most, such as squats and deadlifts.

  • Being that such exercises employ a high degree of muscle groups, total body fatigue can accumulate

  • much quicker, thus require more rest.

  • However, for more isolated, single-joint movements, like the bicep curl and side raises, the research

  • seems pretty split on the amount of rest you need.

  • One of the reviewed study noted no significant differences in hypertrophy when employing

  • either a 30-second or 3-minute rest interval when training with the bicep curl.

  • Now, as we can see, the answer isn’t so cut-and-dry as it initially was for favoring

  • longer rest.

  • Shorter rest intervals do have its place when it comes to muscle growth, too.

  • In fact, the researchers drew up this hypothetical graphic that gives credence to deploying both

  • rest intervals.

  • As we see here, shorter rest hypothetically benefits muscle growth by maintaining high

  • levels of metabolic stress.

  • Longer rest, on the other hand, can hypothetically benefit a greater deal of mechanical tension

  • and muscle damage from utilizing greater volume and intensities.

  • So now let’s wrap things up: If your goal is to completely maximize muscle hypertrophy,

  • then youre probably best off deploying an inter-set rest interval between 1 to 3

  • minutes.

  • But, bear in mind, that the benefit isn’t all that substantial compared to using less

  • rest, and you need to consider that resting more will increase the total duration of your

  • entire session.

  • If you can only muster 45 minutes to an hour of gym time per session, then shorter rest

  • intervals are better for you.

  • Ultimately, you should aim for using both short and long rest intervals.

  • The researchers themselves advise spending the first part of your session on multi-joint

  • heavy movements while using longer rests.

  • After that, you can focus on isolation single-joint exercises with shorter rests.

  • For now, we still have to wait for more research to make a definitive claim as to exactly how

  • much rest you should take between sets.

  • At the end of the day, it’s only one part of your entire program.

  • Try out the suggestions and see if it works for you!

  • How much rest between sets do you think is best?

  • Share your thoughts in the comments!

  • As always, thank you for watching!

A little while ago, I touched on a video about a new research at the time that tested the

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B1 US rest muscle shorter benefit interval growth

How Long Should You REST Between SETS? (The Current Research)

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    許耀文 posted on 2017/10/03
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