Rest Between Sets For Muscle Growth (Science-Based Recommendations)

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There are conflicting opinions when it comes to how long you should rest between sets for muscle growth. Some believe you should rest very little to stimulate growth hormone, whereas others rest longer to maximize performance.

In this video, I’ll discuss the science behind rest intervals for muscle growth. With the use of the available scientific evidence, we’ll look into the effects of different rest times between sets. This will help you make more informed decisions on how long you should rest between sets.

In old school exercise science textbooks, rest intervals of 30-60s are typically recommended. This was based on the idea that you should have short rest between sets to maximize human growth hormone. But based on more recent experimental research, we quite clearly see that long rest between sets increases muscle growth more effectively.

This likely is because longer rest between sets allows you to perform more training volume. Training volume (reps*sets*weight) is believed to be the main driver of muscle growth. As a general rule of thumb, a good rest interval for compound movements in around 2-3 minutes between sets. A good rest interval for isolation movements in around 1-2 minutes between sets.

Now, if this sounds like a lot and you have only limited time to spend in the gym, there are a few training tools you can use to shorten training time. Specifically, rest-pause training and supersets. I speak about these tools in more detail in the video.

Throughout the video, I reference several studies:

Long Rest Increases Muscle Growth
https://www.ncbi.nlm.nih.gov/pubmed/2...
https://www.ncbi.nlm.nih.gov/pubmed/1...

HGH, Rest Intervals & Muscle Growth:
https://www.ncbi.nlm.nih.gov/pubmed/2...
https://www.ncbi.nlm.nih.gov/pubmed/2...
https://www.sciencedaily.com/releases...

Relationship Volume & Muscle Growth
https://www.ncbi.nlm.nih.gov/pubmed/2...

Research on Supersets:
https://www.ncbi.nlm.nih.gov/pubmed/2...

Research on Rest-Pause Training:
https://www.ncbi.nlm.nih.gov/pubmed/2...

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