azimuth Posted March 17, 2016 Report Share Posted March 17, 2016 When it comes to lifting weights, most people will tell you to rest one minute between sets if you’re aiming for muscle growth, and three minutes if you’re building strength. A recent study suggests, however, that three minute rests may be better all around. This video from the PictureFit YouTube channel explains why longer rests could be better for everyone trying to build muscle mass and strength, using a study led by Brad J. Schoenfeld, Ph.D. The study, published in The Journal of Strength and Conditioning Research, had two groups of participants perform resistance training exercises three times a week for eight weeks total. The only difference between the two groups was one was told to rest between sets for one minute, while the other was told to rest for three minutes. The researchers measured each group’s muscle growth, strength gains, and muscle endurance, and found that the group who took longer rests between sets improved the most overall. So why does resting more appear to be better than resting less? The researchers suggest that longer rests allow you to do more reps in each set, which means a higher total work volume and the development of better muscular training adaptation in the long run. Essentially, more rest means you can do more work, and more work means you get bigger and stronger. Source: http://lifehacker.com/the-key-to-building-more-muscle-might-be-longer-rests-b-1765107279 Quote Link to comment Share on other sites More sharing options...
Estarif Posted March 17, 2016 Report Share Posted March 17, 2016 I guess spending lots of time between sets looking at instagram or facebook was good, haha Quote Link to comment Share on other sites More sharing options...
jo.sam Posted March 17, 2016 Report Share Posted March 17, 2016 It's worth trying, but the only problem is that it will take forever to finish one session, not to mention the evil stares during peak hour. bonekaz and anxiousfriedtofu 2 Quote Link to comment Share on other sites More sharing options...
xydboy Posted March 17, 2016 Report Share Posted March 17, 2016 According to the ACSM position stand with regards to rest intervals, it has been found that rest intervals does make an impact on the physiological, metabolic and hormonal demands that the body face. It has been found that longer rest periods might be more desirable. According to the level of evidence, it has been classified as B, due to limited body of data provided by strong scientific studies. It was noted that for training targeted at maximal strength development using heavier loads (lots of muscles involved, multi joint movements), a rest interval of 2-3 minutes should be given. Quote Follow me at http://instagram.com/ytraymond =) Link to comment Share on other sites More sharing options...
Arm Show Posted March 17, 2016 Report Share Posted March 17, 2016 Found a good reason to be a bit lazy between sets. Quote I CAN'T BE YOUR BOYFRIEND. BUT YOU CAN FUCK ME UNTIL YOU FIND ONE. Link to comment Share on other sites More sharing options...
jo.sam Posted March 17, 2016 Report Share Posted March 17, 2016 3 hours ago, xydboy said: According to the ACSM position stand with regards to rest intervals, it has been found that rest intervals does make an impact on the physiological, metabolic and hormonal demands that the body face. It has been found that longer rest periods might be more desirable. According to the level of evidence, it has been classified as B, due to limited body of data provided by strong scientific studies. It was noted that for training targeted at maximal strength development using heavier loads (lots of muscles involved, multi joint movements), a rest interval of 2-3 minutes should be given. 1 hour ago, Arm Show said: Found a good reason to be a bit lazy between sets. How long do you guys rest between sets? I set my app timer to 1 minute though I sometimes drag it longer. Might set it to 1.5 mins from now on to see how it goes. Quote Link to comment Share on other sites More sharing options...
xydboy Posted March 17, 2016 Report Share Posted March 17, 2016 10 minutes ago, jo.sam said: How long do you guys rest between sets? I set my app timer to 1 minute though I sometimes drag it longer. Might set it to 1.5 mins from now on to see how it goes. Depending on my workouts. For my "hardcore" shoulder day, I would have it at 45 secs, cause i'm just pressing for time trying to complete my workouts before my class starts. On other times, it's usually around few minutes. Quote Follow me at http://instagram.com/ytraymond =) Link to comment Share on other sites More sharing options...
Arm Show Posted March 17, 2016 Report Share Posted March 17, 2016 Roughly 1-2 minutes for me. Actually I don't set time. I just keep it up and try not to rest too long. 13 minutes ago, jo.sam said: How long do you guys rest between sets? I set my app timer to 1 minute though I sometimes drag it longer. Might set it to 1.5 mins from now on to see how it goes. Quote I CAN'T BE YOUR BOYFRIEND. BUT YOU CAN FUCK ME UNTIL YOU FIND ONE. Link to comment Share on other sites More sharing options...
CamperBoy Posted March 18, 2016 Report Share Posted March 18, 2016 10 hours ago, xydboy said: Depending on my workouts. For my "hardcore" shoulder day, I would have it at 45 secs, cause i'm just pressing for time trying to complete my workouts before my class starts. On other times, it's usually around few minutes. Yeap. A min or two for me as well. One of my pet peeves in the gym is when someone uses a bench and suddendly went MIA for a looong time leaving his towel and things on the bench. Maybe we should have a thread about gym pet peeves lol Quote Link to comment Share on other sites More sharing options...
hunkchaser Posted March 18, 2016 Report Share Posted March 18, 2016 5 hours ago, CamperBoy said: Maybe we should have a thread about gym pet peeves lol Hahaha. I have a lot. Quote Link to comment Share on other sites More sharing options...
darkflame Posted March 23, 2016 Report Share Posted March 23, 2016 I rest for around 22 seconds per set if not too tough. Otherwise perhaps 41 seconds. I try to keep my workout on schedule. Quote I'm always running after you. You are my ideal. You are me. Link to comment Share on other sites More sharing options...
xydboy Posted March 24, 2016 Report Share Posted March 24, 2016 12 hours ago, darkflame said: I rest for around 22 seconds per set if not too tough. Otherwise perhaps 41 seconds. I try to keep my workout on schedule. why such odd number? Quote Follow me at http://instagram.com/ytraymond =) Link to comment Share on other sites More sharing options...
darkflame Posted March 31, 2016 Report Share Posted March 31, 2016 On 24/03/2016 at 9:37 PM, xydboy said: why such odd number? To keep my gymtime on schedule so that I will be able to do stuff after gym like buy my groceries on weekends and cooking my dinner/lunch on weekdays. Quote I'm always running after you. You are my ideal. You are me. Link to comment Share on other sites More sharing options...
azimuth Posted March 31, 2016 Author Report Share Posted March 31, 2016 2 hours ago, darkflame said: To keep my gymtime on schedule so that I will be able to do stuff after gym like buy my groceries on weekends and cooking my dinner/lunch on weekdays. Haha. Spoken like true Japanese precision. No seconds is ever lost. Quote Link to comment Share on other sites More sharing options...
puppyfart Posted April 1, 2016 Report Share Posted April 1, 2016 I tend not to count the secs, as depending on how stoned I am on that day, I could take longer than a minute in between. So I guess listening to my own body and adjust the intervals. But then again, it probably also means I am just finding an excuse to be lazy. Quote Link to comment Share on other sites More sharing options...
CamperBoy Posted April 2, 2016 Report Share Posted April 2, 2016 Whatever works yeah. At the end of the day, one should be able to see improvements in their physique development. Good to take pictures every week and compare. Quote Link to comment Share on other sites More sharing options...
azimuth Posted April 6, 2016 Author Report Share Posted April 6, 2016 On 02/04/2016 at 11:40 AM, CamperBoy said: Whatever works yeah. At the end of the day, one should be able to see improvements in their physique development. Good to take pictures every week and compare. I agree. The pictures do serve as a form of self-motivation. Quote Link to comment Share on other sites More sharing options...
Zse Posted April 22, 2016 Report Share Posted April 22, 2016 I agree with CamperBoy and azimuth. But my progress is really kinda slow. Sometimes I would just go on to push myself even before resting sufficiently between sets. Quote Link to comment Share on other sites More sharing options...
Momopolare Posted April 27, 2016 Report Share Posted April 27, 2016 I usually set the rest period between each sets based on my HR or probably just 30 seconds onward. Quote Under your influence, you're the magic in my veins. Link to comment Share on other sites More sharing options...
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