How Long Should You Rest Between Sets to Build Muscle and Strength? (Backed by Science)

In this video, you'll discover how long to rest between sets for maximizing muscle and strength gains.

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Summary:

For a very long time, we followed the classic bodybuilder's bro-science dogma which was shorter rest = more muscle damage, more pump, more burn hence more growth.

In the new research done in November 2015, they compared effects of short rest intervals normally associated with bodybuilding training vs. long rest intervals strength training on muscular adaptations.

So they took 21 young resistance-trained men and compared what happens if they rest 1-minute rest intervals (SHORT) and 3-minute rest intervals (LONG) between sets.

All other training variables were kept the same. And for the 8 weeks study, these guys did 3 total body workouts per week.

The workouts had 7 different exercises for 3 sets of 8-12 repetition max.

After the study, they tested strength (1RM bench press and back squat), muscle endurance (50% 1RM bench press to failure), and muscle thickness.

Maximal strength was greater for both 1 RM Squat and Bench press for 3 rest period group.

Muscle size was significantly greater for the longer group as well compared to the short resting interval one.

Both groups saw significant increases in local upper body muscle endurance with no significant differences noted between rest periods.

The present study provides evidence that longer rest periods promote greater increases in muscle strength and hypertrophy in young resistance-trained men.

Practical takeaways:

3 Minute rest for compound lifts

2 Minute rest for accessory single joint isolation movements

If you're not pressed by time to finish your workout:

Longer rest will allow you to perform lifts with greater intensity and more volume. The only negative side of resting longer is that your workouts will be long.

But in a scenario where you have plenty of time for training, you should take advantage of resting longer.

If your time in the gym is limited:

One cool way to reduce workout time and rest without hurting performance and volume as much is to use Superset: rest every 2nd set or alternate each set.

Example: Do Biceps Curls followed by Triceps Push-Downs and then Rest 1-2 minutes.

Another interesting way to structure your workouts for maximum efficiency is to use Tri-sets.

Example: Biceps curls followed by Triceps push-down followed by lateral raises.

See how much rest you need to perform well on each exercise and without sacrificing volume (reps x sets x weight).

It's about finding balance.

As for other ways to maximize performance while saving time you can structure your training with alternating sets:

For example, do set of pressing movements, rest a minute or so, a set of pull-ups, rest a minute, a set of presses, etc.

Another way is to alternate exercises for your upper body days to get more rest between exercises that hit the same muscle group.

For example: Do bench press and instead of going into a fly go into a Pull-Up and do a Fly afterward. This will allow more rest and more volume to be used for the 2nd chest exercise.

I'm curious how long do you usually rest between sets for hypertrophy higher reps and lower reps so leave a comment below.

Studies referenced in the video:

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[wiktorio]

I really enjoy your videos. Great insights backed up with researches, this gives so much value and when you talk about bro meal plan or bro science, this shit make me laugh all the time :) Wish you all the best with your future projects. Stay safe

[infernoimp]

Backed by science! Good video bud, fantastic quality in both audio and video; you are very easy to understand and clearly know what your talking about.
Is there any chance you can address the issue of trying to increase daily calories, if you haven't already?
I am about 78 kg and find it so difficult to put on weight!
Appreciate all the hard work you do for us!

[Visiomax]

If you do a superset, do you rest 1-3min between the two exercises?

[benchi]

hey Mario, i have another question: you are saying that Volume is the most important thing. But I have read that intensity is key, which leads me to High Intensity Training. What do you think about that? or am I mixing some things up?
Cheers and greetings, awesome video :)

[JuztoKik]

Mario could u please do a video on tracking what u eat in the simplest way possible. As a college student I am always pressed for time and recently learned about tracking macros but I feel like its a difficult process.

[CounterIntelCS]

Nice video dude! Really educational. I am thinking of starting working out, but I am a skinny guy... Do you have any videos for beginners? How to work out the entire body etc.? I will search thru your vids, but it would be amazing if you replied :D Keep up the good work!

[Komintepanatbra]

Are there studies comparing 1min to 2min or 2min to 3min. We need the full picture, give us more science! :)
Even 3 to 4min is needed

[bespeckledcephalopod]

Can you still build strength regardless of rest in between sets? I get very concerned about this. Or is it how your body feels? I don't know how my body feels. Please reply because I do get very worried about this.

[andrijajanfranjcec]

What about metabolic stress? Doesn't resting 3 minutes interfere with metabolic stress? I mean, if I will rest 3 minutes I won't get nearly the same pump as I get while resting 90 sec.