Want 15% More Muscle?
Want 15% more Muscle?
Weight training with one minute of rest between sets elicits a greater hormonal response than 2.5-minute rest intervals in the first week of training, but these differences diminish by week 5 and disappear by week 10 of training. (Buresh, 2009).
Table 1. Comparing longer rest time (1 min vs 3 mins).
Table shows that with longer rest time but higher volume, hypertrophy was on average 15% higher. (Schoenfeld. 2015).
This suggest the use of short rest periods for the first 5 weeks of weight training followed by a slow increase in both volume and rest time between sets.
- Buresh, R., Berg, K., & French, J. (2009). The effect of resistive exercise rest interval on hormonal response, strength, and hypertrophy with training.The Journal of Strength & Conditioning Research,23(1), 62-71.
- Schoenfeld, B. J., Pope, Z. K., Benik, F. M., Hester, G. M., Sellers, J., Nooner, J. L., ... & Krieger, J. W. (2015). Longer inter-set rest periods enhance muscle strength and hypertrophy in resistance-trained men.Journal of strength and conditioning research/National Strength & Conditioning Association.
3. Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training.The Journal of Strength & Conditioning Research, 24(10), 2857-2872.