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Short vs Long Rest Periods for Muscle Growth

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Rating: 4.0; Vote: 1

When it comes to optimizing your workout program, you have to account for every variable one often overlooked variable is how long to rest between sets. Your rest periods between sets have a major impact on how well you perform during each set of your workout, and as youll see plays an important role in hypertrophy and strength. Short rest periods have the advantage of inducing more metabolic stress, which is important since we know its one of the main drivers of muscle growth. However, long rest periods have the advantage of enabling you to achieve more total workout volume since youre better rested for each of your sets. They also lead to better strength gains in the long run. But how long should your rest periods between sets be? Well, it depends on the type of exercise you perform and how heavy youre lifting. For compound movements like the bench press, squat, deadlift, and overhead press, etc. - at least 3 minutes of rest is ideal. And when performing these movements for very low reps and heavy weight (e. g. 3-5 reps, then resting even longer (4-5 minutes) would be ideal. Whereas for isolation movements and less taxing exercises, rest periods of around 2 minutes would be ideal. Adding in a few sets with very short rest periods towards the end of your workout is also a smart move, since it adds a little more metabolic stress to your workout without negatively impacting your total workout volume. All in all, longer rest periods seem to be the better option for mass and strength gains. But as always, experimentation is key. Its vital that you try things out for yourself and see what works best for you. MY PROGRAMS: LINK TO WRITTEN ARTICLE: FOLLOW ME ON IG/FB
Date: 2022-01-03

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Comments and reviews: 10

dproulx222
Congratulations on your new gym. Thanks so much for all of your quality videos. I've watched all of them and l'm implementing a lot of what I learned in my own personal workouts. I'm slowly progressing. I'm 50 years old and 64kgs and suspect have a height similar to yours (around 173cm. I'd love to know where I can get a tank top like the one's you wear in your videos.
Important question: What brand of tank top do you wear? I'm a fellow Canadian in South Korea, but I've scoured all the major sports retailers in North America and can't seem to find a decent fitting tank top like yours.
Where can I get that tank top that you wear in your videos (the blue or gray?
Can someone help me?
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Joe
That's great news, I'm all for longer rest periods. Heck, I'm close to retirement and have lots of spare time (empty nest, single-divorced, living on Universal Basic Income to boot. The modern lifestyle is a breeze? Soon, we'll be working out on Mars, driving a Tesla that we've ordered from our Virgin phone and bought from Amazon.
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ponqo
longest rest i took was 2 years, older brotehr said to drink lots of milk and do 10 pushups an hour, i did 50 pushups and now after 2 years i am doing exercise again cuz fat and i cant do proper pushups and im doing incline, yesterday and day before i did over 100 incline pushups, 50 squats, 50 situps
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Paulie
At least 3 minutes of rest between sets is ideal. You're just being silly, stop telling others to do crap you yourself would never do. Anyone don't believe me? Sit down and put a stopwatch on the table in front of you and sit there twiddling your thumbs for three minutes, see how long it really is.
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6V1
Hi Jeremy, I recently saw a video by Dr. Berg, also on youtube, advocating that for muscle growth, you dont need 8-12 reps but rather around 5 for hypertrophy. do you have a video on reps as well? Or what is your view on that?
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Stephen
Wouldn't this also contradict the idea that shorter sets with heavier weight makes more size? I also heard recently that they think concentric contractions build strength and eccentric build size.
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sport
So let me get this clear. i do me bench press. 1-2-3-4. 10. then i have to wait 3 minutes to do it again? Thats really long! Youll need like 15-20 minutes just to finish a single training
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South
Thank you. but. there any cardio advantage to shorter rest say for someone who is not trying to gain muscle more so for conditioning or keeping heart rate up? Pros and cons?
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grungeisdead
I don't have time for long rests. If you train with really short rests, your body will get used to it, then 2 minutes will feel like sufficient rest even on squats.
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Jigaboo
I just started lowering my rest to 30secs. i feel like my muscles are crying even from lowering the weight accordingly so i can hit 25 to 30reps. Killer pump and burn
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