rest between sets

[ilandsunn]

How long are you suppose to rest in between sets?Ive read that 30 seconds of rest will help you burn fat more...?Whats the difference between resting 30 seconds,long enough to catch your breath,and some people say resting 3 or 4 mins is also good?

[iSkinny]

How strength is effected:



J Strength Cond Res. 2008 Jan;22(1):146-52.

The effect of different rest intervals between sets on volume components and strength gains.

Willardson JM, Burkett LN.

The purpose of this study was to compare squat strength gains and volume components when resting 2 minutes vs. 4 minutes between sets over multiple mesocycles. After the first squat 1 repetition maximum, 15 trained men were matched and randomly assigned to either a 2-minute (n = 7) or a 4-minute (n = 8) rest interval group. Each group performed the same training program, with the only difference being the length of the rest interval between sets. Subjects performed two squat workouts per week; one was labeled as Heavy and the other was labeled as Light. The squat workouts varied in the intensity, number of sets, and repetitions performed per set in a nonlinear periodized manner throughout each mesocycle. Differences in strength gains and volume components (the load utilized per set, the repetitions performed per set, the intensity per set, and the volume performed per workout) were compared between groups. Both groups demonstrated large strength gains; however, these differences were not significant between groups (P = 0.47). During all mesocycles, the 4-minute group demonstrated significantly higher total volumes for the Heavy workouts (P < 0.05). The findings of the present study indicate that large squat strength gains can be achieved with a minimum of 2 minutes' rest between sets, and little additional gains are derived from resting 4 minutes between sets. Therefore, athletes attempting to achieve specific volume goals may need longer rest intervals initially but may later adapt so that shorter rest intervals can be utilized without excessive fatigue, leaving additional time to focus on other conditioning priorities.



How volume is effected:



J Strength Cond Res. 2007 Nov;21(4):1032-6.

Effect of two different rest period lengths on the number of repetitions performed during resistance training.

Miranda H, Fleck SJ, Sim?o R, Barreto AC, Dantas EH, Novaes J.

The purpose of this study was to compare the effects of 2 different rest period lengths during a resistance training session with the number of repetitions completed per set of each exercise, the volume completed over 3 sets of each exercise, and the total volume during a training session. Fourteen experienced, weight-trained men volunteered to participate in the study. All subjects completed 2 experimental training sessions. Both sessions consisted of 3 sets of 8 repetitions with an 8 repetition maximum resistance of 6 upper body exercises performed in a set manner (wide grip lat pull-down, close grip pull-down, machine seated row, barbell row lying on a bench, dumbbell seated arm curl, and machine seated arm curl). The 2 experimental sessions differed only in the length of the rest period between sets and exercises: 1 session with a 1-minute and the other with a 3-minute rest period. For all exercises, results demonstrate a significantly lower total number of repetitions for all 3 sets of an exercise when 1-minute rest periods were used (p < or = 0.05). The 3- and 1-minute protocols both resulted in a significant decrease from set 1 to set 3 in 4 of the 6 exercises (p < or = 0.05), whereas the 1-minute protocol also demonstrated a significant decrease from set 1 to set 2 in 2 of the 6 exercises (p < or = 0.05). The results indicate that, during a resistance training session composed of all upper body exercises, 1-minute rest periods result in a decrease in the total number of repetitions performed compared with 3-minute rest periods between sets and exercises.



How hormones are effected:


J Strength Cond Res. 2009 Jan;23(1):62-71

The effect of resistive exercise rest interval on hormonal response, strength, and hypertrophy with training.

Buresh R, Berg K, French J.

The purpose of this study was to compare the effects of different between-set rest periods (1 and 2.5 minutes) on changes in hormone response, strength, arm cross-sectional area (CSA), thigh muscular cross-sectional area (MCSA), and body composition during a 10-week training period. Twelve untrained males (24.8 +/- 5.9 years) engaged in resistance training using either 1 minute (short rest [SR], n = 6) or 2.5 minutes (long rest [LR], n = 6) of rest between sets, with a load that elicited failure on the third set of each exercise. Body composition, thigh MCSA, arm CSA, and five-repetition maximum (RM) squat and bench press were assessed before and after training. Blood samples were collected after exercise in weeks 1, 5, and 10. In week 1, postexercise plasma testosterone levels were greater in SR (0.41 +/- 0.17 mmolxL) than in LR (0.24 +/- 0.06 mmol x L, p < 0.05), and postexercise cortisol levels were greater in SR (963 +/- 313 mmol x L) than in LR (629 +/- 127 mmol x L, p < 0.05). Week 1 postexercise GH levels were not different (p = 0.28). The differences between hormone levels in weeks 5 and 10 were not significant. Arm CSA increased more with LR (12.3 +/- 7.2%) than with SR (5.1 +/- 2.9%, p < 0.05). There were no differences in strength increases. These results show that in healthy, recently untrained males, strength training with 1 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. Furthermore, the hormonal response is highly variable and may not necessarily be predictive of strength and lean tissue gains in a 10-week training program.




Strength Cond Res. 2005 Aug;19(3):572-82.

Short vs. long rest period between the sets in hypertrophic resistance training: influence on muscle strength, size, and hormonal adaptations in trained men.

Ahtiainen JP, Pakarinen A, Alen M, Kraemer WJ, H?kkinen K.

Acute and long-term hormonal and neuromuscular adaptations to hypertrophic strength training were studied in 13 recreationally strength-trained men. The experimental design comprised a 6-month hypertrophic strength-training period including 2 separate 3-month training periods with the crossover design, a training protocol of short rest (SR, 2 minutes) as compared with long rest (LR, 5 minutes) between the sets. Basal hormonal concentrations of serum total testosterone (T), free testosterone (FT), and cortisol (C), maximal isometric strength of the leg extensors, right leg 1 repetition maximum (1RM), dietary analysis, and muscle cross-sectional area (CSA) of the quadriceps femoris by magnetic resonance imaging (MRI) were measured at months 0, 3, and 6. The 2 hypertrophic training protocols used in training for the leg extensors (leg presses and squats with 10RM sets) were also examined in the laboratory conditions at months 0, 3, and 6. The exercise protocols were similar with regard to the total volume of work (loads x sets x reps), but differed with regard to the intensity and the length of rest between the sets (higher intensity and longer rest of 5 minutes vs. somewhat lower intensity but shorter rest of 2 minutes). Before and immediately after the protocols, maximal isometric force and electromyographic (EMG) activity of the leg extensors were measured and blood samples were drawn for determination of serum T, FT, C, and growth hormone (GH) concentrations and blood lactate. Both protocols before the experimental training period (month 0) led to large acute increases (p < 0.05-0.001) in serum T, FT, C , and GH concentrations, as well as to large acute decreases (p < 0.05-0.001) in maximal isometric force and EMG activity. However, no significant differences were observed between the protocols. Significant increases of 7% in maximal isometric force, 16% in the right leg 1RM, and 4% in the muscle CSA of the quadriceps femoris were observed during the 6-month strength-training period. However, both 3-month training periods performed with either the longer or the shorter rest periods between the sets resulted in similar gains in muscle mass and strength. No statistically significant changes were observed in basal hormone concentrations or in the profiles of acute hormonal responses during the entire 6-month experimental training period. The present study indicated that, within typical hypertrophic strength-training protocols used in the present study, the length of the recovery times between the sets (2 vs. 5 minutes) did not have an influence on the magnitude of acute hormonal and neuromuscular responses or long-term training adaptations in muscle strength and mass in previously strength-trained men.




J Sci Med Sport. 2007 Dec 17.

Effects of rest duration between sets of resistance training on acute hormonal responses in trained women.

Bottaro M, Martins B, Gentil P, Wagner D.

This study investigated the acute hormonal response to three different rest periods between sets of a traditional lower body resistance training session in young women. Twelve healthy trained females (26.83+/-3.93 years) participated in the study. On three separate sessions of a lower body resistance exercise protocol, subjects were assigned in a random order a rest interval of 30s (P30), 60s (P60) or 120s (P120) between sets. The resistance exercise session consisted of four lower body exercises with three sets performed until contractile failure using 10-repetition maximum (RM) load. Blood samples were drawn for determination of serum growth hormone (GH) and cortisol concentrations before exercise (T0), immediately after each training session (T1), and after 5min (T5), 15min (T15), and 30min (T30) of recovery. Statistical evaluation of the area under the time-concentration relationship for GH (GHauc) and for cortisol (Cauc) were analyzed using a one-way ANOVA There were no differences among protocols (P30, P60 and P120) in the serum GH and cortisol concentrations at baseline (T0). However, as compared to T0, all protocols led to acute increases (p<0.05) in serum GH concentrations after each training session. The GHauc was greater for P30 than for both P60 and P120, however, there were no differences between P60 and P120. The Cauc were not different among protocols. Thus, the magnitude of acute GH responses in previously strength-trained women appears greater with a 30-s rest interval between sets compared to longer rest periods of 60- or 120-s.

[iSkinny]

ACSM:


Med Sci Sports Exerc. 2002 Feb;34(2):364-80.Click here to read Links

American College of Sports Medicine position stand. Progression models in resistance training for healthy adults.

Kraemer WJ, Adams K, Cafarelli E, Dudley GA, Dooly C, Feigenbaum MS, Fleck SJ, Franklin B, Fry AC, Hoffman JR, Newton RU, Potteiger J, Stone MH, Ratamess NA, Triplett-McBride T; American College of Sports Medicine.

In order to stimulate further adaptation toward a specific training goal(s), progression in the type of resistance training protocol used is necessary. The optimal characteristics of strength-specific programs include the use of both concentric and eccentric muscle actions and the performance of both single- and multiple-joint exercises. It is also recommended that the strength program sequence exercises to optimize the quality of the exercise intensity (large before small muscle group exercises, multiple-joint exercises before single-joint exercises, and higher intensity before lower intensity exercises). For initial resistances, it is recommended that loads corresponding to 8-12 repetition maximum (RM) be used in novice training. For intermediate to advanced training, it is recommended that individuals use a wider loading range, from 1-12 RM in a periodized fashion, with eventual emphasis on heavy loading (1-6 RM) using at least 3-min rest periods between sets performed at a moderate contraction velocity (1-2 s concentric, 1-2 s eccentric). When training at a specific RM load, it is recommended that 2-10% increase in load be applied when the individual can perform the current workload for one to two repetitions over the desired number. The recommendation for training frequency is 2-3 d x wk(-1) for novice and intermediate training and 4-5 d x wk(-1) for advanced training. Similar program designs are recommended for hypertrophy training with respect to exercise selection and frequency. For loading, it is recommended that loads corresponding to 1-12 RM be used in periodized fashion, with emphasis on the 6-12 RM zone using 1- to 2-min rest periods between sets at a moderate velocity. Higher volume, multiple-set programs are recommended for maximizing hypertrophy. Progression in power training entails two general loading strategies: 1) strength training, and 2) use of light loads (30-60% of 1 RM) performed at a fast contraction velocity with 2-3 min of rest between sets for multiple sets per exercise. It is also recommended that emphasis be placed on multiple-joint exercises, especially those involving the total body. For local muscular endurance training, it is recommended that light to moderate loads (40-60% of 1 RM) be performed for high repetitions (> 15) using short rest periods (< 90 s). In the interpretation of this position stand, as with prior ones, the recommendations should be viewed in context of the individual's target goals, physical capacity, and training status.

[SDFlip]

i don't really time rest periods. i do the next set as soon as i'm ready to

[DJAuto]

i don't really time rest periods. i do the next set as soon as i'm ready to

x2.

Mental and physical readiness determines my rest periods.

[was140]

i don't really time rest periods. i do the next set as soon as i'm ready to

x2

it is usually between 45/60 seconds

[call_me_pops]

Rest period between sets is usually governed by a few things, including goal of training, relative load lifted and the individual's training status ie level of conditioning. In general the heavier the relative load lifted, the greater the rest. eg training 3RM for strength needs longer rest breaks between sets than does 15RM for muscular endurance. However, keep in mind, the size of the muscle mass involved may also affect rest periods.

If you use your training goal to determine rest break lengths...

-Training for Power = 2-5 mins

-Training for Strength = 2-5 mins

-Training for Hypertrophy = 30s-1.5mins (based on single-jt/multi-jt and muscle mass involved)

-Training for Muscular Endurance = up to 30s

[Jcfreak_02]

Way to break out the references iSkinny. That author would likely disagree with the claims of "The New Rules of Lifting".
Ultimately what cannot be measured in the mental preparedness you are to attempt another set, especially if you lift heavy. Needing to relax of psych yourself up to do a set could be all the difference.
I tend to favor the long break (3 minutes or so) to ensure I am fresh for another set and to keep a leisurely pace while I lift. I don't attempt to add aerobics to an inherently anaerobic routine.

[spirit3530]

Way to break out the references iSkinny. That author would likely disagree with the claims of "The New Rules of Lifting".
Ultimately what cannot be measured in the mental preparedness you are to attempt another set, especially if you lift heavy. Needing to relax of psych yourself up to do a set could be all the difference.
I tend to favor the long break (3 minutes or so) to ensure I am fresh for another set and to keep a leisurely pace while I lift. I don't attempt to add aerobics to an inherently anaerobic routine.

3 minutes ... seriously WOW

[khajja]

3 minutes ... seriously WOW

3 minutes between heavy deads or squats is about what i do

[danklord]

f that 90seconds for me no matter what cycle im on heavy or low volume

[ProudTraitor]

But how does rest between sets relate to heart rate? When I do 12 reps of lat pulldowns my heart beat goes way up, and it does not go back to normal by 90 seconds when i do the next set - that's why i loose on the number of reps. Should I lengthen the time to rest more or not, since i want hypertrophy (where rest should be shorter)?

[bicepbilly]

i don't really time rest periods. i do the next set as soon as i'm ready to

This ^^^

[HeavyMetalLover]

There's no point in doing the next rep if you're going to messed up your form and just do it halfway through. With that being said, I don't mean that you should rest for 1 hour in-between set.

Experiment with your rest period. See how much rest time could take you on how much intensity. Yesterday, I discovered that I need 1 1/2 mins rest for my shoulder to perform a good set.

More taxing lifts obviously requires more rest.

[Wakki]

@iSkinny - Thanks this is great info!

[Wakki]

This is useful too. thx

[EyalZamir]

i havent read your posts but..
the answer is that you need to listen to your body. each muscle have his recover rate of his own.
when you feel your muscle have his power again then you do the set.
lemme try to imagine it to u
biceps energy 100% after your set lets say its 0% then its recovering back .... after 10 seconds it can be to 25% or so.. and etc
if you early start the exercise then your bicep can be at 60% energy and your set wont be the best..

[sbowesuk]

Rest period between sets is usually governed by a few things, including goal of training, relative load lifted and the individual's training status ie level of conditioning. In general the heavier the relative load lifted, the greater the rest. eg training 3RM for strength needs longer rest breaks between sets than does 15RM for muscular endurance. However, keep in mind, the size of the muscle mass involved may also affect rest periods.

If you use your training goal to determine rest break lengths...

-Training for Power = 2-5 mins

-Training for Strength = 2-5 mins

-Training for Hypertrophy = 30s-1.5mins (based on single-jt/multi-jt and muscle mass involved)

-Training for Muscular Endurance = up to 30s

^ I second this. Very much depends on what you're training for. I train for strength, so take 2-5 minutes of rest depending on how gruelling the sets are. It is beneficial to control your rest, since you'll have a better gauge of your progression and how you're performing.