1/22/2024 0 Comments Workout rest time![]() This is a wide range, and can vary depending on the movement you are doing and how challenging the rep ranges are.įor heavier, compound exercises trained in the 5-10 rep range, you may want to take that full rest period, however, if doing moderate or higher rep (10-20) hypertrophy training or isolated exercises, you could rest as little as 1 minute between sets. When looking to build muscle mass, rest periods of 1-3 minutes between sets seem to be an optimal rest period range. Related Article: Hypertrophy vs Strength Training: Main Differences You Should Be Aware Of Ideal Rest Period When Training For Hypertrophy They also found that potentially taking 2 minutes of rest could be the shortest amount of rest taken between sets without performance decreases, however, bumping it up to 3 minutes could offer you better results if your primary goal was strength. In another study, they looked at the performance differences between those who rested 90 seconds vs 2 minutes, and found no difference, which could also support the need for longer rest periods (3 minutes or more) for the development of strength.Ī third study found that muscle hypertrophy, strength, and basal hormone levels were similar in groups who rested 2 minutes vs 5 minutes. Research has shown that 3-minute rest periods were optimal for both building strength and muscle mass more than resting 1 minute. When looking to optimize strength, rest periods of 3-5 minutes should be taken. How Long Should Your Rest Periods Be? Ideal Rest Period When Training For Strength Need a workout program? Get 3 free workouts on Fitbod right now. The aerobic system uses primarily fat as a fuel and is most active during long periods of exercises done at lower intensity exercise (and throughout daily life).Īt higher intensities, the body shifts its energy needs to the lactic acid system and ATP-PC systems, as oxygen is less present in the body and therefore the needs shift more to anaerobic (without oxygen) systems. Replenishing the muscles (allowing them to refuel and recover between workouts) is essential and can take much longer than the ATP-PC system (which is why proper nutrition and carbohydrate intake are key). When training for muscular hypertrophy and muscle endurance, this is why carbohydrates (glucose) are key, as that turns into fuel that can be stored in the muscles for harder intensity training. Unlike the aerobic system, which can (for the most part) operate indefinitely, the lactic acid system has a finite amount of energy and can be depleted. This system is used during harder exercises, especially when the body does not have enough oxygen to support the aerobic system. The lactic acid system, also called the anaerobic system, produces energy from muscle glycogen (energy stored within the muscle cells). Lactic Acid System (Hypertrophy and Endurance) While it depletes itself rapidly, it is also the most optimal form of energy for power and strength movements. This system tends to be the first line of energy when training hard and depletes itself very rapidly (the body can deplete itself in a few minutes). This system is typically used for short, intense bouts of activity lasting less than 10 seconds. ATP-PC System (Power, Strength, and Hypertrophy) It is important to note that all energy systems are active at the same time, however, certain types of goals (strength vs muscle hypertrophy vs endurance) rely more heavily on (and prefer) using one system over another. Without taking a rest period (the exact durations can vary based on your goals), you are just accumulating fatigue without a clear goal or understanding of how the energy systems of the body works.īelow, we will discuss the main energy systems of the body, and how they relate to specific goals and rest period needs. When training, rest periods are important because they allow for your body (and mind) to recover between sets. Why Is It Important To Rest Between Sets? ![]() On average, a new Fitbod user who trains 3 times a week for about 45 minutes will see a 34% strength increase after 3 months. In this article, I will discuss why rest periods are important and break down the science behind various rest periods length based on the goal (strength, muscle growth, muscle endurance, and fat loss). ![]() Training for muscle hypertrophy (1-3 minutes) and muscle endurance (30-90 seconds) typically have shorter rest periods, however not too short that they cannot complete the necessary reps per set. When training for strength, rest periods are typically 3-5 minutes long to allow adequate recovery between sets. Rest periods are not a “one-size fits all” answer.Īs a trainer, I tell my clients that you need to determine how long your rest periods need to be between sets based on the initial goal of the movement, training session, and program.
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