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Longer rest periods between sets to greater your gains
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Three whales of weight gaining are nutrition, training and rest. However, we shouldn't ignore such a kind of rest when we finish a set, but the next one hasn't started yet - rest periods between sets.
There are discussions in every gym whether to rest more or less during breaks between exercises or sets. That's why a group of researchers showed us new research published in the Asian Journal of Sports Medicine.
According to it, scientists suggest that more extended rest periods between sets may be crucial for muscle growth.
This study aimed to investigate the effect of different rest interval durations between sets during full-body resistance exercise sessions on total load lifted and blood lactate concentrations in resistance-trained individuals.
During the study, ten healthy young men in mid-20s randomly performed three resistance exercise sessions with different rest intervals between sets (30 seconds, 60 seconds and 120 seconds).
The resistance exercise sessions consisted of 6 full-body exercises performed with four sets of 10 repetitions maximum (RM):
- Bench press
- Seated low row
- Shoulder press
- Back squat
- Leg press 45°
- Seated calf raise
The results were exciting. The longer the rest periods, the more effective the exercise was in building muscle. Researchers put this down to being able to lift heavier loads because of the greater recovery time.
In conclusion, rest interval durations of 60 seconds and 120 seconds between sets favored a higher total load lifted in the exercise session when compared to the 30 seconds rest interval. The rest protocols implemented in the present study promoted a similar metabolic response (e.g., blood lactate concentration) to a full-body resistance exercise session in trained subjects.