![]() A group that rested three minutes between sets.A group that rested one minute between sets.The researchers separated 23 18-to-35 year old male college students into two groups: That’s what a team of scientists from CUNY Lehman College wanted to find out in a study published in 2016. Some people also claim that shorter rest periods are not only more time efficient than longer rest periods, they also directly stimulate muscle growth. Strength training programs are all about lifting as much weight as possible on the big, compound exercises like the squat, deadlift, and bench and overhead press.īy resting longer between every set, you’ll be able to add more weight and get stronger faster.īodybuilding programs, on the other hand, are all about doing as many sets and reps as possible in the time you have available to train.īy resting less between every set, you’ll be able to cram more sets and reps into your workouts and, theoretically, build more muscle. If you want to gain muscle, rest one to two minutes between sets. If you want to gain strength, rest three to five minutes between sets. ![]() If you want to gain muscle and strength as quickly as possible, then you want to rest at least three minutes between your heavy, compound exercises.Īsk that question of the all-knowing Google, and you’ll get this answer:.The group that rested three minutes between sets gained more muscle, strength, and endurance and was able to do more volume after eight weeks of training.Researchers wanted to see how resting one minute between sets or three minutes between sets affected strength, muscle growth, and muscular endurance.
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