This will give you a huge muscle swelling pump! The “muscle pump” you hear bodybuilders talk about is when blood and metabolic waste from the muscle accumulate thus decreasing performance (thus eventually ending your set due to fatigue). On the other hand, there are times when you can purposefully decrease the rest times from 2mins all the way down to 30seconds. This will increase the load on the muscle which triggers muscle growth via “mechanical tension”.
So how do you know which to use?Ģ minute rest times allow for your muscle glycogen and ATP to refill so you’re ready to pump out another set at a high intensity and volume. Rest periods for hypertrophy range from 30seconds-2minutes. It all depends on the method you’re using to build muscle.
Things get a little tricky when it comes to hypertrophy because it has such a large spectrum of rest periods. So if you wanna hit that new bench PR or improve athletic power, you’ve gotta rest 2-5minutes between sets there bawd. Funny enough, most people ended up resting around 2minutes. Although you may feel ready, it takes most people at least two minutes for your energy stores to refill and your nervous system to fire optimally.Ī recent study came out that allowed individuals to “rest until they feel ready”. This may seem confusing because after 1min you might feel like you’re ready to go. Research shows that Max Strength and Power improvements require 2-5mins (and in some cases even more) rest in between sets. Power, Strength, Hypertrophy, Fat Loss, Aerobic Capacity they all have different requirements for rest times. Just like anything else in the industry, it depends.