That’s exciting, as it means there’s more to learn about the nature of fatigue and hypertrophy. I’ve discussed this with other researchers (shout out to James Krieger much of this is based on our discussion in Norway a few years back and his writings) without coming to a definitive answer. You’ll find that it force your body to adapt once again.We received a great question recently: “How do we reconcile studies where rest-pause and drop sets produce similar hypertrophy as straight sets, and data showing short rest periods produce less hypertrophy than longer?” I should also mention that it’s a good idea to continue to mix up your rest periods–after playing around with say, a 30 second rest period for 2 or 3 weeks, go back to a 2-3 minute rest period. You can shorten your rest between sets so that they last only 5 seconds before jumping back in, or maybe 30 seconds, or 27 seconds… you get the idea. You can get really creative with rest periods. But when you cut that down to 1 minute rest periods, you may be done in half the time or less.ĭon’t be surprised if you’re drenched in sweat, too! By limiting the rest time, your going to keep your heart rate up, so it becomes a cardio workout, too. You may find that you normally spend 45 minutes at the gym when you rest for 2-3 minute between sets. Whether you’re new to strength training or have been at it for a while, maintaining proper form is so important for injury prevention.Īlso, don’t be surprised if you find yourself fatigued really fast. You’re going to be more fatigued because you’re not allowing your muscles to recover for as long. This is because when you cut back on your rest period, your form can suffer. I don’t recommend everyone cut back on their rest periods between sets. By doing this, you’re actually increasing the intensity of your workout, which is a great way to force your body to adapt in a new way (which is a really good thing). Instead of waiting 2 minutes in between sets of bicep curls, you only rest for 1 minute and then jump back in. One thing you can do is shorten your rest period. Maybe you feel like adding more weight will mess with your form but you still want to make progress. You like performing 8 reps and aren’t interested in changing the weight. Let’s say you’re comfortable performing bicep curls. As you get more and more comfortable with your resistance training, you may be able to mess with that rest period a bit. After those 8 reps, the recommendation is to rest for 2-3 minutes before doing another 8 repetitions or moving on to the next exercise.īut this recommendation is just a guideline and a great place to start for newbies.
Let’s say you just performed 8 repetitions of bicep curls. The American College of Sports Medicine recommends that a 2-3 minute rest be taken between sets of exercises. In fact, a way I like to mix things up at the gym is to change the rest period. Now for rest in between sets during your workout… Should You Allow Some Rest Time Between Sets of Exercises?
If you’re just getting into an exercise program and are starting to perform resistance training, it may best to allow 2 days of recovery before your next weight training session. For others, it may mean completely resting your body… it just depends.
The term “rest day” doesn’t mean you’re sitting on the couch your rest day could mean going for a walk instead of doing your usual routine. This is important for not only injury prevention, but for optimal muscle growth, too.įor those of you who are crazy active, be sure to get in at least 1 rest day each week. One of the biggest reasons that rest (or off-days) from workouts is important is because this time between workouts allows your muscles to repair themselves. I will address rest in between sets but before we get to that, recovery time between workouts is vital to experiencing gains of any kind. Neal address this topic on Episode 520 of the podcast Optimal Health Daily.
We all know we need some rest between workouts, but just how much rest do you need? Do you need rest between sets? And do you need rest days?
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