Short vs Long rest periods for Muscle Growth
Reference: Schoenfield et. al. (2016) Longer Interset Rest Periods Enhance Muscle Strength and Hypertrophy in Resistance Trained Men.
Information on the study:
- Trainees with at least 6 months resistance training experience were split into 2 groups
- Both groups performed 7 compound lifts, for 3 sets of 8-12 reps, 3x per week, for 8 weeks
- 1 group rested for 1 minute between sets, while the other rested for 3 minutes between sets
- It was found that the longer rest group saw superior gains in all muscle groups when compared to the shorter rest group.
- This supports the idea that longer rest periods are superior for hypertrophy
Application to real world:
- With longer rest periods come longer overall sessions durations, unless you cut overall volume.
- Overall volume has been shown to be a significant factor in muscle hypertrophy
- Therefore, it may be worth only applying these long rest periods if you have the extra time free in your schedule to allow you to do so.