Rest periods play a significant role in muscle growth, and recent studies have started to shift the understanding of what optimal rest really means. If you’ve been working out for a while, you might remember the National Strength and Conditioning Association (NSCA) guidelines. For years, they claimed that 30 to 60 seconds of rest between sets was the sweet spot for hypertrophy, or muscle growth. But now, new research is calling those guidelines into question, and the results might surprise you!
With that said, Thomas DeLauer decided to talk about 3 new studies that are challenging our typical notion of how long you should rest between sets to get maximum muscle growth. He is a celebrity trainer and health author. His YouTube Channel has 3 million subscribers and he has been on the cover of numerous international magazines.
Table of Contents
3 New Studies Challenge the Perfect Rest Period Between Sets to Get Stronger
Debunking the Old School: The 30-60 Second Myth
For decades, the NSCA guidelines were based on the idea that shorter rest periods, between 30 to 60 seconds, led to better hormonal responses. The belief was that by keeping your rest short, you would create a spike in testosterone levels, which would in turn boost muscle growth. But there’s a problem with that theory. Just because your testosterone spikes temporarily doesn’t necessarily mean you’ll build more muscle. Think about it: sprinting causes a huge spike in testosterone too. But does that mean sprinters build more muscle than people who squat heavy weights? Of course not.
Research has now shown that the key to hypertrophy lies more in the total volume of weight lifted during your workout, rather than just hormonal changes. A meta-analysis of nine different studies examined different rest periods ranging from less than 60 seconds to more than 180 seconds between sets. The results were surprising.
Key Study Findings: Longer Rest, Bigger Gains?
Let’s break down what the meta-analysis found:
- 0-60 seconds: Adequate for maintaining intensity but limits the total volume lifted.
- 60-90 seconds: Considered a sweet spot for hypertrophy, providing a balance between recovery and volume.
- 2-3 minutes: Surprisingly not as effective as 3+ minutes for muscle growth.
- 3+ minutes: Allows for maximum recovery and better performance in the next set, leading to more weight being lifted overall.
Here’s where it gets interesting: rest periods over three minutes allowed lifters to move significantly more weight, leading to higher overall volume, which directly correlates with more muscle growth.
The Role of Volume: Why It Matters More Than Rest
So what’s the takeaway? Volume—defined as the total weight lifted (weight x reps x sets)—is the most important factor for muscle hypertrophy. And guess what? Longer rest periods allow you to lift more total volume because you’re more recovered and ready to go for the next set.
For example, if you’re bench pressing and can do five sets of 100 kg with a 3-minute rest between sets, that’s a total of 500 kg moved. However, if you only rest 60 seconds and can only do three sets at 80 kg, you’re only moving 240 kg. More rest equals more total weight moved, which equals more muscle.
The Big Exception: High Intensity Interval Training (HIIT)
One interesting caveat to all this is when it comes to high-intensity interval training (HIIT) or interval-based cardio. In these cases, it’s actually better to take enough rest so you can hit each interval at a high intensity. Think of sprinting intervals: you want to be fully rested so you can go all-out on your next sprint. The same principle applies to lifting. Rest enough so that each set is effective and powerful.
Source: Maksim Goncharenok on PexelsAs a general rule, rest periods should enable you to lift heavier, not just grind out reps for the sake of it. You want your sets to be as efficient as possible, and that’s where adequate rest comes into play.
Tabata Workout: The Ultimate Guide to High-Intensity Interval Training
Protein, Creatine, and Supplementing for Success
But it’s not all about rest and recovery. Nutrition plays a key role in how much muscle you can build. As a foundation, protein intake is crucial—aim for a high-protein diet to maximize muscle protein synthesis. Creatine is another game-changer. Creatine has long been one of the most studied and proven supplements for muscle growth, enhancing ATP production and allowing for more volume in your workouts.
“I’d highly recommend taking 3-5 grams of creatine daily,” DeLauer shared, pointing to its benefits in boosting strength, muscle mass, and performance.
Best Pre Workout Supplements: Unlock Your Potential
Applying the Research: What You Should Do
If your goal is hypertrophy, consider adjusting your rest periods. For most exercises, 1-2 minutes works well, but for heavy compound lifts like squats or deadlifts, stretching it to 3 minutes or more might be your best bet. It all comes down to what will allow you to lift the most volume over the course of your workout.
Here’s a quick summary of what the research suggests:
- For hypertrophy, aim for 60-90 second rest periods between sets.
- If you’re doing heavy compound movements like squats or deadlifts, rest for 3 minutes or more to ensure maximum volume.
- Focus on total volume—the more weight you move, the more muscle you build.
- Supplement smart: maintain high protein intake and consider creatine to improve performance and recovery.
The Bigger Picture: Rest Periods in Context
Of course, every workout should be tailored to your specific goals. If you’re trying to build endurance or improve your cardiovascular fitness, shorter rest periods might still be beneficial. And if you’re focusing on strength gains, even longer rest periods—up to 5 minutes—can be effective.
Source: Anastasia Shuraeva on PexelsUltimately, the takeaway here is that rest periods are more than just a quick breather. They’re a vital part of how much weight you can lift and, by extension, how much muscle you can build. So, don’t just rush through your workout—take the time you need to recover between sets, and your gains will thank you.
Muscle growth isn’t just about short rests or feeling the burn—it’s about moving as much weight as possible in the long term. So, if you’re resting for 60 seconds because that’s what you thought was optimal, consider taking an extra minute or two and watch your progress skyrocket.
Keep these tips in mind and go crush your next workout!
Read Also: Do You Really Need Days Off When Training?
References and Studies
Longer Interset Rest Periods Enhance Muscle Strength and Hypertrophy in Resistance-Trained Men
Effect of Different Rest Intervals on the Exercise Volume Completed During Squat Bouts
This content is originated from https://www.boxrox.com your Online Magazine for Competitive Fitness.