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HOW LONG SHOULD YOU REST BETWEEN SETS?

The length of rest between sets depends mainly on your training goal

People with less training experience will generally require longer rest periods compared to people with more experience 

Decide if your goal is for strength, hypertrophy (muscle building), weight loss or muscular endurance

Remember each specific goal requires a different rest intervals

To increase strength and power as quickly as possible, the best rest period is  2 to 5 minutes between sets

To increase hypertrophy (muscle building) as quickly as possible, the best rest period is 30 to 90 seconds between sets

To increase muscular endurance or burn as many calories as possible, the best rest period is 30 seconds or less between sets

These rest periods allow each energy systems used time to recovery

Remember the body uses three different energy systems at all times but the amount of each energy system’s contribution depends on the intensity and the duration of the workout 

Phosphagen energy system contributes most of the energy for strength and power

Glycolysis energy system contributes most of the energy for hypertrophy training

Glycolysis and Oxidative energy system contributes most endurance training which involves sets that last longer than 2 – 3 minutes

Rest over!!

@PT_Coach_Angelo

       

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