Written by TEAM MD
08 March 2021

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How Much Rest Between Sets?

 

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Weight-training programs manipulate resistance, sets, repetition and rest. Changing even one of these factors affects the capacity in the others. For example, a short rest interval reduces the capacity to lift heavy weights or perform more sets or repetitions. Dr. Jeffrey Willard from Eastern Illinois University, in a review of literature, concluded that the proper rest interval depends on the goal. Rest longer if the goal is maximum strength development (5 minutes or more between sets). Rest 3 to 5 minutes between sets when lifting loads less than 90 percent of maximum effort. Rest 3 minutes when training for muscular power, and take short rest periods (30-60 seconds) when attempting to boost growth hormone levels.

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Short rest intervals of about 30 seconds work best when training for muscular endurance. Rest time doesn’t mean much if you haven’t optimized intensity and volume. Constructing the optimal bodybuilding or strength program is as much art as science. (Journal Strength Conditioning Research, 20:978-984)

 

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