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Do This Between EVERY Set for More Muscle Growth!

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Rating: 4.0; Vote: 1

m talking about your rest between sets and how long you should be resting between sets to see the best results from your training. The problem is, most of us don-t pay enough attention to this when we train. Instead, we aimlessly browse social media between sets and don-t realize how much time passes between sets of an exercise, which can greatly diminish the effectiveness of your workout. The best thing you can do is simply start setting the timer app on your phone. If you are given a rest range between sets, say 2-3 minutes for maximum hypertrophy, then you could either set it for the low end of that range and determine whether you needed a little extra time before jumping into the next set or sync it to the maximum rest for that range and simply jump into the next set earlier if you feel ready to go. That being said, it is important to point out that there is great variability in the recommendations for interset rest periods depending on the goal of your training. If you are training strictly for strength you are going to require much more rest to ensure that you are fully recovered and ready to perform at peak effort in your next set. Because of the high demands of strength training, you will often find lifters resting at minimum, 3-5 minutes but even as high as 10 minutes before heading into their next set of the exercise. When hypertrophy or muscle growth is the goal you can see a big departure from these numbers but still a great deal of variation. For instance, here you will often see studies that point to either 60-90 seconds between sets as the optimal length that you should be resting after completing a set of an exercise or others that recommend this number be pushed closer to 2 to 3 minutes. The largest determinant of this is the exercise that you are performing and your overall cumulative fatigue up to that point in the workout. Larger, compound exercises will need more time to recover from between sets while smaller, isolation or accessory exercises will likely need far less time. Taking this even further however is the idea that muscle growth and getting bigger muscles isn-t always about the weight that you are lifting. In fact, we know that accumulating metabolic stress is one of the better ways to grow muscle. Here, you would lift much lighter weights for much higher reps to failure. It is common that the reps be even as high as 20 here. The rest taken between sets when this is your training style could be as short as 30 seconds. The idea is that you want to accumulate metabolites as a byproduct of muscle contraction, which serves to place an intracellular stress on the muscles that causes a need for repair and regrowth. Finally, others simply want to get in better shape from their workouts. Sets are treated less individually and more as one combined effort in an attempt to reach physical exhaustion and to improve overall cardiovascular conditioning. Here things like HIIT training and barbell complexes done with light weight can help to achieve this end goal with very very short rest times. The rest between exercises here can be minimal and the rest between completed circuits or rounds is kept to a maximum of 60 seconds. Regardless of what your training goal is right now the key is that you need to adopt a method for accurately measuring your rest periods. Keeping track of how long you rest between sets is something that can not only keep you on pace for a high intensity workout but it gives you a comparison just like your weight and reps logged that you can go back to as a way to see how you are improving from your training. Don-t overlook the importance of timing your rest period between sets if you want to build muscle and see faster muscle growth. Just like everything else you track with your workouts you want to not neglect how important this one is to your overall results. If you are looking for a complete program that spells out every set, rep and rest time between sets to ensure you see your best muscle growth and results, be sure to head to athleanx. com and pick the program that aligns with your specific goals
Date: 2022-04-22

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Comments and reviews: 10

Motoryzen
I don't rest between sets of the exact same type of workout. 1st I do a warm up small set. Hammer curl bicepts. individual dumbells but I curl them up at the same time. So if I know I can do 25 pounds per hand. I start off at 15 pounds per hand and do two or three reasonably slow and controlled reps, then go to 25 pounds, do as many reps as possible, immediately switch DOWN to 20 pounds, as many as possible. then immediately down to 15, rinse. repeat, 10 pounds, rinse and repeat. Same overall idea with knee raises on the machine ( that clearly tells the numbskulls at Planet Fitness - DON'T swing- and some of they still do with 45 and 50 pounds on it like idiots. lol thinking they're really strong. 13 pounds, then 23, then 18, then 13, then 10. Squads on the machine next, then lat pull downs, squats again, then bicepts again.
I'll change things up a big after 90 days of that rhythm.
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SpaghettiNoob
I try and follow many of the perfect series workouts and in those videos there was no rest time stated. Since then I tried to guage and a minute was too short and 2 min was too long. I set my timer for every workout to 1min and 35 secs, a 5 sec buffer to get in position. Also, for heavier deadlifts and squats I need 2mins. I have been looking for a concrete video on timing for a long time and even this does not really answer it, although it does help me stay on track since I have been timing my rest for just about 2 years. I am going for muscle growth as a hard gainer and many of the work outs are until failure following the perfect work out series.
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Ace
Hey Jeff, I have been following along on your Abs workouts with you for a few weeks now. I make it as regular as possible. One thing I-ve noticed is, every time I do the seated abs row circles is that, it feels like there-s a pop happening, or popping, crackling feeling where rectus femoris muscle attaches to pelvis. Right where leg connects to the abdomin if you look at it from skin perspective. Any advice on what I can do to make it better. It only happens on the left leg. Had an ACL reconstruction and meniscus repair done 4 years ago on left knee. ACL tore because of jumping and landing awkwardly and twisting leg while playing badminton.
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David
I train about 4 times a week, an 1-2 hour per sesion. Which muscle groups should you bundle togther, if you train 4 times a week?
What i do now is:
day 1: chest, shoulders, biceps
day2: triceps, back, delts and some cardio
day 3: legs, chest, biceps
day 4: cardio, shoulders, back, triceps
Also im trying to lose some body fat, i got about 30% i think, should i reduce calorie intake to about 2000 while also exercising? Or should i eat like 2400-3000 calories on the days i train and on the days i rest ill eat about 500-1000 calories? (im 1, 88, 110kg and 26years old)
Thanks in Advance!
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SaltyCures
This is so spot on - I was once training a client who had a hard time staying with the flow and timing of the programming I had set up for him (heavy smoker, very de-conditioned. Soooo many long pauses between sets. One day I decided to set a running timer for the amount of time he spent resting vs. working during our workouts. I forget the exact number, but he literally tested for about 2/3 of our workout. and it was only a 30 minute workout! Eye opening for me, not only as someone who likes to train efficiently, but also as a trainer trying to help get people the best results possible!
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Osama
I'm sure Jeff won't see this but if I'm open to anyone's advice: I am a beginner with 6 months of weight lifting and then took a year break off due to university. Now I'm back on track but in many of isolation exercises especially biceps and triceps i reach failure quickly, approximately 3-4 reps in. For example if I complete a chest workout and my triceps get activated then I am not very strong while doing skull crushers. And can do only 2-3 reps max when doing behind the back overhead tricep extensions after that. How do i increase my rep range and reach failure less quickly?
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Rae
I'm getting into the heavier weights now, & this is very helpful. I slow climb every other push or pull day to make sure I avoid injuries, & literally had to take ego completely out of the situation. Remember. It's a marathon, not a sprint, & if you want to continue to workout for years & even decades, take it slow & make sure form is perfect, & focus on that muscle/mind connection! It's going to save your joints, save you lost time, & ultimately help you use this as a lifestyle instead of a short term fade
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Ossama
I just can't workout and it's really frustrating.
I used to be fit that I could perform complicated calisthenics exercises 2 years ago.
when I decided to go back in form, I start to feel really dizzy and unconscious after just 15 minutes and my muscles gets really pumped very quickly as if I trained for 3 consecutive hours.
why is this happening and how to overcome it? (P. S I'm a light smoker)
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Vi
Years back in a coupe of Jeff's videos he stated that it is better if leave any cardio-related exercises to the end of your workout(in hypertrophy case) Question: what if only 30-40 secs (out of 90 secs rest) of rope jumps executed during the rest periods help you to perform your sets more efficiently, should I continue doing them or they still reduce the overall muscle growth?
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Athiseshan
Hi Jeff, Thanks for sharing your wisdom on a consistent basis. If you come across this comment, It would be kind of you to share your thoughts on how would you use the ideas of progressive load sets/supersets, /drop sets/ (HIIT style)circuit sets or a combination of these to achieve say strength/muscle growth/endurance. Thanks again for doing what you're doing!
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