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!!
Leave a Reply
This site uses Akismet to reduce spam. Learn how your comment data is processed.