Built for StrengthTypically, when we are training to get as big and strong as possible via hypotrophy or maximal strength gains, studies have shown us that the ideal rest period is 2 – 3 minutes. The perfect amount of rest time someone should take always varies if you are talking about strength, hypertrophy or muscular endurance.
Where We Want the Rest Periods (Strength and Power)
In a new study published in the Journal of Strength and Conditioning, for those trying to optimize strength and power improvements 3-5 minutes of rest between sets is ideal. If you rest for 3-4 minutes between sets, this will give that phosphagen energy system adequate time to recover and allow performance on these high-intensity lifts. Research leads us to believe that taking longer rest periods increases performance on later sets, allowing lifters to use higher weights or get more total reps across an exercise (7-8). For example, one study showed that athletes performing the bench press and resting for 3 minutes between sets lifted more weight than when they were allowed only a single minute of rest13.
Rest Periods for Hypertrophy
Differently, people who are concentrating on expanding muscle should rest between 30 seconds up to a maximum of 90 seconds. This shortened rest period creates the ideal balance of chemical responses which lead to what is known as hypertrophy. Although we recently looked at some findings which proposed shorter rest intervals might not increase the benefits of fasting for muscle growth too much, and others suggesting potentially slightly longer (<2 minutes) could produce similar gains without compromising muscle pump or total training volume14; it is still relatively safe to say in general that a decreased amount between sets can amplify both local muscular acquisition (skill work within long repeat efforts), and systemic metabolic stress markers. Muscular Endurance Rest Periods IF your training goal is muscular endurance…rest time will ideally be 30 seconds or less. Using shorter intervals ensures the heart rate stays higher, and it allows for adaptations in how well your body can sustain a prolonged effort. There is research to back occasionally resting, as short breaks can improve performance in endurance tasks25. Therefore, modulating the total rest periods in accordance with objectives of training can lead to actualisation of performances and results. More strength and power = longer rests (3 to 5 minutes) Hypertrophy= moderate rest periods (30-90 seconds or so), Endurance oriented in shorter durations. Modifying these periods depending on particular exercise demands as welll how hard you work will allow greater results.
