The OPTIMAL Rest Time for Muscle & Strength (12 Studies)

Summary

This video explores the impact of rest periods between sets on strength and muscle hypertrophy. Historically, bodybuilders prefer short rests, while strength athletes use longer ones. Research suggests that for large muscle mass exercises, 2.5 to 3 minutes of rest optimizes hypertrophy, while shorter rests may suffice for isolation exercises. Longer rests, around 3 minutes, enhance strength gains. The video challenges the notion that short rests always promote better hypertrophy, emphasizing the importance of rest duration in workout planning.

Takeaways

• 💪 Short rest periods between sets (10-90 seconds) are traditionally favored by bodybuilders, while strength athletes often prefer longer rest intervals (120-420 seconds).
• 📚 Research suggests that for exercises involving large muscle groups, longer rest periods (2.5-3 minutes) are more beneficial for muscle hypertrophy compared to shorter rests (1 minute).
• 🏋️ For small muscle group exercises, short rest periods might be equally effective or potentially superior for hypertrophy, based on limited evidence.
• 🕒 A 2016 study found that in trained men, 3-minute rest intervals led to better hypertrophy outcomes in compound exercises compared to 1-minute intervals.
• 📈 Studies show that while short rest periods can cause temporary increases in anabolic hormones like testosterone, these spikes do not correlate with long-term muscle growth.
• ⏳ There's a lack of precise research comparing 2.5-3 minute rest periods with 5-minute rest periods for hypertrophy, but existing studies suggest they may produce similar results.
• 🔄 For those with time constraints, supersets targeting opposing or unrelated muscle groups can shorten workout duration without compromising on rest quality.
• 🦵 One study found that using more sets with short rest intervals (1 minute) can achieve similar hypertrophy as fewer sets with longer rest (3 minutes) for large muscle mass exercises.
• 🏋️‍♂️ For strength gains, 3-minute rest intervals are generally more effective than shorter intervals, and 5-minute rests might offer a slight advantage, though more research is needed.
• 📊 The script concludes that for large muscle group exercises, 2.5-3 minute rest intervals are optimal for hypertrophy, while short rests are suitable for smaller muscle groups, pending further research.

Q & A

What is the traditional rest period between sets for bodybuilders?

Bodybuilders traditionally utilize short rest periods between sets, with a 1987 American paper reporting that bodybuilders rested between 10 to 90 seconds.

What did Arnold Schwarzenegger recommend for rest periods between sets?

Arnold Schwarzenegger recommended keeping rest periods down to a minute or less in his book.

What is the typical rest period between sets for strength athletes?

Strength athletes, such as powerlifters, tend to rest longer between sets, with a range of 120 to 420 seconds reported in a 1987 American paper.

Does shorter rest enhance muscle hypertrophy?

The scientific literature suggests that short rest periods are sub-optimal for muscle hypertrophy when performing exercises involving a large amount of muscle mass.

What rest period is optimal for hypertrophy in compound exercises?

Studies suggest that resting 2.5 to 3 minutes between sets of compound exercises evokes greater hypertrophy compared to shorter rest periods.

What was the finding of the 2016 New York study on rest periods and hypertrophy?

The 2016 New York study found that muscle hypertrophy outcomes were superior when resting three minutes between sets versus one minute for compound exercises and lower body isolation exercises.

How does a five-minute rest period compare to a one-minute rest period for hypertrophy?

A 2016 English study indicated that myofibrillar protein synthesis elevations after training were superior with five minutes of rest between sets versus one minute, especially in the immediate hours after training.

What is the impact of temporary increases in anabolic hormones like testosterone on muscle growth?

While short rest periods may promote temporary increases in anabolic hormones like testosterone, this does not necessarily translate to greater contractile protein synthesis or long-term muscle growth.

What does the 2005 Finnish study suggest about the comparison between 2 and 5 minutes of rest for hypertrophy?

The 2005 Finnish study found that quad gains were similar between resting two or five minutes between sets, but noted that the two-minute rest condition involved performing one extra set per exercise.

Are short rest periods viable for isolation exercises?

Research suggests that short rest periods are viable, and potentially superior, for exercises training smaller amounts of muscle mass, such as isolation upper body exercises.

What is the effect of longer rest periods on muscle strength?

Longer rest periods between sets, such as 2.5 to 3 minutes, appear to be more favorable for enhancing muscle strength compared to shorter durations.

What does the scientific literature suggest about performing more sets with shorter rest for hypertrophy?

Performing more sets with shorter rest periods on large muscle mass movements can likely produce similar hypertrophy to using longer rests with fewer sets.