27th April 2023
Resting between strength sets enables your muscles to recover enough to go again. If you don’t get enough rest, you limit your ability to complete the next set at the prescribed volume or intensity (weight) or you risk compromising your form. Too much rest and your session could take all day!
Millender et al (2021) found their cohort of women performed significantly better after 3mins of rest compared to 1 min on a leg press and chest press test. This timeframe supports much of the literature on this topic, although men generally benefit from slightly longer rest periods whereas women can get away with a little less. The intensity and type of exercise is also relevant, with heavier compound exercises (e.g heavy squats or deadlifts) requiring more rest between sets (up to 3-5mins) compared to accessory movements such as bicep curls (between 1-3mins).
Millender, Desmond J.; Mang, Zachary A.; Beam, Jason R.; Realzola, Rogelio A.; and Kravitz, Leonard (2021) “The Effect of Rest Interval Length on Upper and Lower Body Exercises in Resistance-Trained Females,” International Journal of Exercise Science: Vol. 14 : Iss. 7, Pages 1178 – 1191.
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