While your ability to lose fat will largely be determined by your diet, how long you rest between sets also has an impact on your metabolic environment and your ability to burn fat.
In order to produce fatigue under these circumstances, your rest periods need to be short, generally under one minute. Endurance training is done with light weight and a high rep range (15 to 20 or more). The purpose here is to increase fatigue resistance. So, rest periods for hypertrophy should vary anywhere from 1 to 3 minutes, depending on the exercises and amount of weight being used. And if resting a little longer allows you to increase the volume and/or tension, then that's going to lead to more muscle gains.
#REST TIME FOR ENDURANCE TRAINING DRIVERS#
A study by Henselmans and Schoenfeld found that there was little basis to the claim that shorter rest periods were more beneficial for size gains.Īccording to Schoenfeld, "It would appear from current evidence that you can self-select a rest period that allows you to exert the needed effort into your next set without compromising muscular gains."īasically, what they found was that since volume and tension were the two biggest drivers of muscle growth, shortening your rest time can cause a reduction in the amount of weight you can lift. Recent studies however have suggested that this isn't the case. It's always been believed that shorter rest periods (30-90 seconds) are most beneficial for maximum muscle growth. Because of the intensity at which you're lifting and the energy system used, the conventional recommended rest time is anywhere from 2 minutes all the way up to 5 minutes. Max strength training can be defined as training at an intensity of 90% of your 1 RM for <4 reps. There are certain prescribed rest periods that most lifters follow. Or if your goal is to build muscle and you rest too long, you may compromise muscle growth. If your goal is strength and you rest too little you won't be able to exert maximum effort on your next set. How long you rest determines a lot of the effectiveness of your program. However, one of the biggest factors is often the most overlooked – rest periods. Things like what exercises you're going to do, load, tempo, and the number of sets and reps all play a factor in whether or not the program is going to work. There's a lot that goes into building and executing a training plan in order to reach your goals.
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