The American College of Sports Medicine recommends that advanced athletes who want to maximize strength gains should lift heavy weights (1-6 repetition maximum) with three to five minutes rest between sets. Brazilian scientists reinforced this important principle of strength training. They measured the effect of resting one minute, three minutes or five minutes between sets during an intense, 16-week weight-training program designed to increase strength. Those resting three minutes or five minutes between sets gained more strength than those resting only one minute. Push big weights to get strong. You can't do this if you don't recover adequately between sets. (Journal Science Medicine Sport, in press; published online October 5, 2009)

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