![]() ![]() So it makes sense that you’re going to want a shorter rest period. Optimal rest time: 30 to 90 seconds between sets Rest Time For Metabolic Conditioningįor conditioning and endurance, your goal is to increase how much the body can do on limited energy stores. Long enough to do the next set safely, but not so long that you reduce hypertrophy. ![]() That’s why you want to look for a moderate length rest between sets if your goal is muscle growth. Too much rest time will lessen the overall stress on your muscles, and though it will make the next set easier, it will likely reduce your gains. Hypertrophy, or muscle growth, requires your muscle fibers to be put under more stress, essentially creating small tears in the muscles, which become bigger when they’re repaired. Optimal rest time: 3 to 5 minutes between sets The heavier weight and higher power output mean you need a longer rest period to perform each set and rep safely. This means lifting as heavy as you can (not quite your 1 rep max, but close), for smaller sets, with longer time in between. If you’re training for strength and power, the goal should be to lift as much weight as you can over the total length of the workout. That’s why finding the ideal range for your specific type of training is important. If you rest too long, you’re going to lose out on some of the benefits. But for some types of training, you need to be putting your muscles or your aerobic system under stress in order to grow. The answer for how much rest you need between sets depends fully on what type of training you’re doing, and what your goals are.įor example, it’s important to give your energy stores time to refuel, like we talked about in the previous section. There isn’t a one-size-fits-all answer for rest between sets. How Much Rest Between Sets is Necessary for Different Goals? Thus you won’t get the same benefits as if you completed the full routine at full capacity.Ĭreatine monohydrate is one of the most well-researched, science-backed supplements that has been proven to increase ATP for muscle energy storage that can result in quicker recovery and reduced fatigue after sets. Let’s say instead of being able to perform 10 reps of 100 lbs for 4 sets, you end up falling short of 10 reps on the 3rd and 4th set, or having to lower the weight. Your total workout volume will drop as well. If you don’t get enough rest, you’re going to find your performance drop in subsequent sets. Your rest period is where whichever energy system you’re using the most can refuel and restore your energy levels for the next set. These systems all work to produce adenosine triphosphate, or ATP, which is the compound that provides energy to the muscles.Įach energy system works a little bit differently, providing energy for different types of exercise - such as intense, short-duration exercises, or longer, lower-force activities. We won’t go in-depth into the science of it, but a quick summary of it is that there are three energy systems at work in your body: the phosphagen system, the anaerobic (glycolytic) system, and the aerobic (oxidative) system. Rest in between sets allows you to refuel your muscles with energy, so you can perform your next set at an optimal level. The body needs significant levels of energy to perform tough workout exercises, and there’s only so much energy it can produce and use in one go. ![]() Read on to learn why rest timing is so important, and the optimal rest for your specific workout goals. And for different goals - such as hypertrophy, strength, or endurance - you’re going to need different rest timing. The trick is finding the right balance between getting enough rest, without losing the benefits you get from the exercise itself. Your body needs enough time to refuel the muscles with energy, in order to perform each set at the optimal level. Rest and recovery are crucial, not just recovery in between workouts, but between each set of repetitions as well. One of the most overlooked parts of a successful workout routine is knowing how long to rest between sets. ![]()
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