Essentially, heavy lifting creates mechanical damage, and the hormones help repair the damaged tissue and initiate growth. If your main goal is hypertrophy—that is, an increase in the cross-sectional size of the muscles—this is the ideal rest period. Why three minutes? According to research published in the Journal of Strength and Conditioning Research , you'll recover more quickly than you would by resting only two minutes between sets.
Fairly new to strength training? In other words, if an extra minute or two of rest between sets allows you to knock out that last effort, you'll have more confidence to stick with the workout long-term-which, of course, is the best way to see results, no matter what your goal.
Eventually, though, the body will need to break down glucose for energy. Recent research on the effect of rest interval length on strength and muscle recovery suggests, generally, that more rest is better. A study examined muscle fatigue after three different CrossFit workouts: "Cindy" as many rounds as possible of 5 push-ups, 10 pull-ups, and 15 squats in 20 minutes ; a HIIT jumping rope " double under " workout that called for 8 rounds of 20 seconds of work and 10 seconds of rest; and a weightlifting workout consisting of as many reps as possible of a barbell power clean done at 40 percent of 1RM in 5 minutes.
The only workout with rest intervals was the jumping rope workout. Before, during, and 3 minutes after each workout, the subjects were tested on their jumping height.
The result was that the double-under subjects could regain their jump ability 3 minutes post-workout, unlike the other no-rest groups. The recovered jump ability was likely explained by recovered creatine phosphate levels. The short duration of the workout and short rest periods allowed the body to recreate more energy.
Resting for 2 minutes is more beneficial for maintaining power output across sets compared to a 1-minute rest, according to a study. In this case, participants did 6 sets of 6 reps of Smith machine squats at 60 percent of 1RM, resting either 1, 2, or 3 minutes between sets. Although power output decreased as the lifters went on through the workout, there was a lesser decrease of average power when they rested for 2 minutes compared to a 1-minute rest period 2. There are numerous other studies on rest intervals during weightlifting, and the general trend is that more rest equals better results.
View all articles by this author. Looking for a simple, time-efficient interval cardio program that you can do on top of your resistance training workouts? Training sessions include six or fewer repetitions for a higher number of sets, about 10 to The goal here would be to get better and stronger at these particular movements, and also increase the weight used in the exercises. Get exercise tips to make your workouts less work and more fun.
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Table of Contents. Reps, Sets, Rest, and Speed. How to Choose Weights. Use Goals to Build a Program. Example: Barbell Overhead Press : 50 pounds 3 X 10 RM, 60 seconds That would mean three sets of 10 maximum presses using a weight of 50 pounds, with second rests between sets. Was this page helpful? Thanks for your feedback! Sign Up. What are your concerns? Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles.
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