#OPTIMAL REST TIME BETWEEN SETS DRIVERS#
#OPTIMAL REST TIME BETWEEN SETS DRIVER#

So for these reasons, longer rest periods are likely the better option. Now with that being said, theoretically you could just perform more sets with shorter rest periods to achieve the same amount of volume as you would with longer rest periods.īUT this is generally unenjoyable, likely takes even longer, AND as previously noted, will negatively impact your strength gains.

#OPTIMAL REST TIME BETWEEN SETS DRIVER#

Therefore proving that total workout volume is a more important driver for muscle growth than metabolic stress - a finding that was then replicated in multiple other studies looking at rest periods. This was likely because the long rest period group was able to achieve more total volume during their workout since they were better rested for their sets. A group that performed their resistance training program with 3 minutes rest between sets (' long rest group')Īfter 8 weeks, the long rest period group saw better muscle growth AND strength gains than the short period group.A group that performed their resistance training program with 1 minute rest between sets (' short rest group').In this study, they took 21 young resistance trained men and randomly assigned them to two groups:

Brad Schoenfeld has recently published a study covering exactly what we're looking for. What Research Has to Say About Rest Periods Which one wins? Well to find out, it's time to delve into the research. So as you can see, it’s essentially a competition between more total volume with longer rest periods versus more metabolic stress with shorter rest periods. This means that with longer rest periods you’re able to achieve more total volume in your workout since you’re better rested for each of your sets and able to lift heavier or perform more reps during those sets. With a short rest period, you’re not going to be able to lift as heavy of a weight or perform as many reps as you would be able to after a long rest period. The Case for Long Rest Periods (~3+ minutes)Īs with many things, short rest periods come with a price - and it's something you've probably experienced yourself. Seems like we found a winner, right? Well.

#OPTIMAL REST TIME BETWEEN SETS DRIVERS#

Brad Schoenfeld’s 2010 meta analysis to be one of the main drivers of muscle growth, it makes sense that it would be the better option over longer rest periods. The main reason why shorter rest periods of a minute or less are believed by some to be superior is due to the increased metabolic stress or the “burning” sensation that your muscles experience.Īnd since metabolic stress was shown in Dr. Take The Starting Point Quiz Here! The Case for Short Rest Periods (~1.5 minutes or less) For more information on how BWS programs can help you to look better - FAST:Ĭlick the button below to take my analysis quiz to discover the best program for you: And best of all? It's all rooted in science. Every BWS program is designed to help you transform your physique in the most time-efficient manner. But which one is better for muscle growth? Well, let’s start by taking a look at the pros and cons of each.īefore that: if you're looking for a training program that'll always help you train in the most optimal approach for muscle growth, I've got just the thing for you. On one end of the spectrum are those who keep their rest periods as short as possible in order to sweat more, achieve a better pump, and experience more general satisfaction after their workout.Īnd on the other end you have those who take their time with all of their sets and seem to barely break a sweat. How much time you rest between sets is one of the more important variables yet is often overlooked. When it comes to optimizing your training program, there’s a lot of variables that need to be considered. Want to learn EXACTLY how long to rest between sets to maximize muscle growth and long term strength gains? Then you need to read this article!

Optimal rest time between sets